Eat Out for Weight Loss

The easiest way to eat right when you’re trying to manage your weight is to eat at home. But it’s estimated that nearly 24% of American meals are eaten in restaurants, so maintaining a healthy diet for most people probably means learning to eat healthy while dining out. The good news is, eating healthy in a restaurant doesn’t have to limit you to always ordering a salad. Get specific tips on making healthy eating choices when you eat out at some of your favorite types of restaurants.

Healthy Foods at the Deli

A deli is a great restaurant option for people who are watching what they eat because it gives you a lot of control over all of the ingredients that go into your meal. To keep your deli lunch light:

• Order whole-wheat, rye, or pumpernickel bread.
• Avoid pepperoni, salami, Genoa, and other high-sodium meats.
• Ask for low-fat turkey or low-fat ham for your meat selection.
• Skip the extra cheese and ask about low-fat varieties.
• Load up on veggies like lettuce, tomatoes, onions, peppers, cucumbers, and olives. A wide variety gives you low-calorie nutrients.
• Opt for mustard instead of mayo and a little bit of olive oil and vinegar to avoid condiment calories.

Eating Healthy at Chinese Restaurants

Ironically, the meal you get in most Chinese restaurants in America is vastly different from the typical fare in China, and a trip to China would probably be better for your waistline than take-out from your local Chinese restaurant. But there are still healthy options available on the menu. To eat healthy (American) Chinese:

• Stay away from anything deep-fried—that means egg rolls, fried shrimp, chicken wings, chicken fingers, and crab Rangoon.
• Watch out for heavily sauced meals like sweet-and-sour chicken or pork.
• Ask for steamed rice and veggies instead of fried.
• Look for dishes high in vegetables and light on sauces, like moo goo gai pan or moo shu (moo shi).

Healthy Italian Eating

While stuffed ravioli or fettuccine Alfredo might not be great for your diet, there are lots of other healthy options on the menu at most Italian restaurants. To eat healthy Italian:

• Order marinara sauce instead of butter or cream-based sauces.
• Skip the sauce altogether and try chicken cacciatore or piccata, grilled meat or fish, grilled eggplant pomodoro, or polenta and mushrooms.
• Avoid pastas stuffed or topped with fatty cheese.
• Ask about whole-wheat pasta options.
• If you order pizza, stick with thin crust, extra sauce instead of extra cheese, and lots of vegetable toppings instead of fatty or salty meats.

Remember when you’re dining out that you’re paying, in part, for hospitality. Asking for different ingredients or preparation techniques is expected and acceptable at most restaurants.