Before You Go Out To Eat, Do Your Research!
A lot of people fear going out to eat when they are losing weight because of all the hidden fat found in restaurant food. But eating out can be healthy if you are willing to take a few extra minutes to insure you get what you want. Here are a few tips to help you eat well when you eat out!

Before going to a new restaurant, go online and see if they have a menu posted on their website. Review the menu and decide what you are going to eat and how you might need to modify the menu items before you get there. This gives you some peace of mind and allows you to relax and enjoy your company when you arrive. You don’t have to analyze the menu at the table if you can analyze ahead of time!

INTERNET

Google the restaurant name and look up their nutrition facts. For example, if you’re going to Subway, used the search terms “Subway nutrition facts” and then sort through the results.

Most restaurants post their nutrition data on their main websites as well; just look through their navigation for nutrition information.

Sites like www.thedailyplate.com, www.calorieking.com, and www.nutritiondata.com also post nutrition facts for popular restaurant items (and beyond).

CALL

If you can’t get to a computer or if they don’t have a website, you can always call ahead and ask about specific menu items.

For example: If I’ve never been somewhere before and am worried about finding something to eat, I will call ahead and just make sure they can do a grilled chicken breast. If I know this is an option, I can always ask for a grilled chicken salad. Then, when I get there, if there is something else healthy I can get on the menu instead or in addition to the grilled chicken it’s a bonus!

ON-SITE PAMPHLETS
When you’re at a restaurant and see they have nutrition facts pamphlets available, grab one! Take a look at it when you’re bored and plan what items you could get next time you go.

HOW TO ORDER
Once you’re at the restaurant, you need to be willing to ask for exactly what you want. Here are some tips on how to do just that:

ASK FOR WHAT YOU WANT
Be Painfully Clear: After you figure out what you want and/or how you can make a menu item at the restaurant healthier by modifying it a little, ask for what you want and be painfully clear.

For example: If you see a salad you want but you wish it had mushrooms and walnuts in it, ask for these items to be added. The only reason they wouldn’t happily accommodate your request is if they don’t have them in stock. Restaurants will generally give you anything you’re willing to pay for, though they don’t usually charge for small add-ons or substitutions. For example, when you order that salad you could also ask to substitute the buttery croutons for a slice of toasted wheat bread. You could also ask for a side of vinegar instead of dressing and maybe a double order of grilled chicken on top. If you want extra chicken, you can have it!

STATE WHAT YOU DON’T WANT
Don’t be afraid to special order. Many menu items would be healthy if it weren’t for the way they were prepared.

Ask for your vegetables and main dishes to be served without the sauces. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed

Use strong words like “No cheese” or “No oil” so there is no confusion. For added insurance, ask the waiter to repeat your order back to you.

If you are willing to pay for extra add-ons, like grilled chicken on your salad, or extra veggies, the restaurant will be willing to cater to you. There are a lot of people making special requests at restaurants these days and the restaurants are cool with it.

BLAME IT ON AN ALLERGY
If you are shy or just don’t feel like elaborating on your dietary desires, blame your special request on food allergy or medical condition.

For example: I always thought my grandmother was allergic to mushrooms because that’s what she’s always told waiters at restaurants. As it turns out, she just really hates them and wants to make sure they never find their way onto her plate.

If you don’t want butter on your baked potato or cheese on your pizza, tell the waiter you’re allergic to dairy.

If you don’t want oil on something, you could say you have IBS.

Waiters seem to be more conscientious (and understanding) about special requests if they think you’re going to get sick if they make a mistake. Try this; it increases the probability that you’ll get what you want!

SEND IT BACK
If you are at a restaurant and you order your meal exactly the way you want it and it comes out wrong, politely explain what is wrong with the dish, repeat your order again clearly, and then send the dish back to be redone.

Don’t feel bad about doing this; you shouldn’t have to waste your money or your waistline on someone else’s mistake. Sometimes you will even get a free meal out of it!