By: Sean Millhouse, Houston Personal Trainer

Dining out and eating healthy seem like contradictory terms. The average restaurant meal contains 1,000 to 2,000 calories and 50 to 100 grams of fat – and that’s without bread, drinks, dessert of appetizers! It’s no wonder that more than half of all Americans are overweight. But there are some things you can do. Here are 7 steps to take the next time you eat out.

1. Decipher the fat. Ask your server how the dish is prepared. Ask for sauces and dressings on the side; and meats to be grilled.

2. Don’t say cheese. Cheese is a great source of calcium, but it’s high in fat, containing between 6-10 grams per ounce. Ask your server to go easy on the parmesan.

3. Skip the salt. Chefs love to use the saltshaker, since it enhances the foods flavor. Ask for soy sauce or teriyaki on the side; and for no added salt or MSG to be used in your food.

4. Downsize your portions. A recent study shows that sit-down restaurants are using bigger plates. Ask your server for a to-go box. When you get the meal, eat half and save the rest. Or you can split the meal with a companion.

5. Reject refills. Second helping of sugary beverages, bread baskets, and chips and salsa add up to plenty of extra calories. Ask your server to bring the bread or chips with the meal. You should also drink a low-cal beverage, like unsweetened tea.

6. Slim that sandwich. Ask your server for dishes labeled “light,” “low-fat” or “healthy.” Hold the mayo and ask for low-fat dressing on the side.

7. Dodge decadent desserts. While no one expects to get health value from dessert, nutritious sweets do exist (fresh fruit sorbets and chocolate covered strawberries). Ask your server to skip the dessert-tray routine, so you can order sensibly; and bring extra forks and plates to split them.

For More Information
If you are looking for a Houston Personal Trainer…give us a call at (281) 860-7644 for more information.

Filed under: Houston Personal Trainer • Nutrition

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