There are several reasons for dining out at a restaurant. Whether it’s a new hot spot you’ve had your eye on, for a social gathering, or simply a much-needed break from the kitchen, you deserve a nice night out. And while it is great to treat yourself, it does not mean you have to abandon your diet completely.
Despite hidden calories and large portions, there are ways to create a delicious and healthy restaurant dining experience.
- Just say no to appetizers, which are usually loaded with unnecessary calories. If you want to start with an appetizer, a green salad with dressing on the side is a better option.
- To prevent overeating, you should aim to fill half of your plate with fruit and/or vegetables (and no, potatoes do not count), and the other half with lean protein and whole grains.
- Skip the sodium-laden soups. Instead, go for a salad, which offers less sodium and more potassium-rich veggies.
- Restaurant portions are notorious for being oversized, so, if you can, order a lunch portion, box up half of your meal for later, or split an entrée with a friend.
- As tempting as they may be, bypass the complimentary bread or chips. These fillers will just stuff you with unnecessary and empty calories and carbs.
- Choose Darker Greens – Darker greens have more nutrients per serving than the popular romaine or iceberg lettuce.
- Pick A Good Protein – Good protein choices include egg whites, egg slices, grilled tofu, tuna, beans, chicken, and seafood.
- Cut The Cheese – You really don’t need the cheese, do you? Skip the excess calories, saturated fat, and sodium that cheese provides.
- Smart Toppings – Instead of adding crunch from oily, refined flour (crispy wontons, croutons) and salty sodium bombs (olives, bacon), add crisp veggies and fruit to add more texture and flavor. Load up on nutrient-dense toppings such as broccoli, carrots, chickpeas, black beans, edamame, roasted peppers blueberries, mango, or strawberries.
- Dress Better – It’s always wise to get the dressing on the side so that you can control how much or how little dressing you use. You may even be able to create your our dressing using oil and vinegar.
- Whole Wheat > White Bread – Always a better choice as it provides more nutrients. And please note that “multigrain” may mean more white flour than whole wheat.
- Avoid Wraps – Unless they are whole grain, skip the wraps (they can have up to as many calories as white bread). Or try a lettuce wrap. You can drop refined grains for whole food. And if you’re feeling adventurous, turn your sandwich into a salad.
- Craving a sandwich? Opt for a half sandwich, half salad combo. That way, you can get your sandwich fix while taking in more vegetables, too.
- Smart Sides – When it comes to side dishes, opt for fresh fruit or steamed veggies over chips or bread.
- Choose Nonfat Milk – If you don’t particularly like nonfat, take baby steps and do half nonfat, half 2% milk.
- Pros & Cons Of Non-Dairy Milk – Soy milk provides around 8g of protein per cup, but depending on the brand, they may have added sugar. Almond milk may have less sugar, but also less protein. Skip the coconut milk as it is low in protein and high in saturated fat.
- Skip The Whipped Cream – Save yourself from excess calories and saturated fat.
- Skip The Syrup – Sugar-free syrups may be made with unsafe sweeteners, but if you must, ask for a single pump of regular syrup.
- Order Brewed Coffee and make your own modifications (one packet of sugar adds about 20 calories.
At the Brick Your Neighborhood Deli, we serve a variety of signature sandwiches and salads made to order. Visit us in store, online or have our food delivered via DoorDash or UberEATS. We also provide catering for business lunches, special events and parties. Call 909-596-5225 to learn more!