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The doctor's tips for eating out

Posted on Jul 2nd 2007 3:18PM by Martha Edwards

Filed Under: Diet & Weight Loss, Nutrition & Supplements

I've talked about Dr. Katz's healthy advice before, and he's recently weighed in on his tips for eating out. He says that there are two important choices when going out for a meal: The restaurant and what you order. When picking a restaurant, it's important to choose one that has healthy options that you enjoy. Choosing a restaurant with a salad bar is a great idea, or if you want some protein, choose a place the offers grilled meats.

When ordering, avoid meats that are breaded and/or fried. Here's one clue that I find helpful: if it says 'crispy', it's probably breaded and fried. As for your side, choose the salad or veggies always. Skip the fries -- you'll feel better about it.

What are your eating out tips?

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Tags: crispy, dining, eating out, EatingOut, fried, grilled, ordering, restaurant, salad

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Reader Comments (Page 1 of 1)

Katieo 7-02-2007 @ 3:34PM

WATER! I never get drinks when I eat out anymore. Who wants to waste calories on liquid?

Also, depending on the restaurant and if they allow it, I will often order the "kiddie" portion, It's usually perfectly portioned.

Beth 7-02-2007 @ 4:29PM

I frequent restaurants I know will alter recipes to fit my dietary restrictions. For example: Broiling fish rather than frying, leave off the sauces, poach rather than cook in butter or use olive oil instead. Most places are really accommodating unless it's something they've breaded ahead of time.

monica 7-03-2007 @ 12:30AM

Often restaurants offer entrees with a choice of starch (rice or potatoes) and vegetables. I usually just ask for double the veggies and skip the rice/potato. All places I've been to have been accomodating.

Also, if there is stir fry on the menu and it is served over rice or noodles i will just ask for extra veggies in place of the noodles/rice. (while I am not on a "low carb" diet, I do watch simple/refined carb intake and limit it)

Other tips:
-order from the kids or seniors menu because the portions are smaller (most places are fine with that

-build a meal with appetizers/salad. For example bruscetta, shrimp cocktail and a side salad.

-most salads can be turned into "entree" salads by adding in a grilled chicken breast or skewer of shrimp (most places have this option on the menu... if not, ask)

-go for broth/wine/citrus based sauces and glazes rather than creamy/oily ones (for example, pico de gallo, mango salsa, citrus glaze, etc. instead of alfredo, rosa sauce, etc.)

-start the meal with a broth based soup. This will fill you up with few calories and you'll eat less of the entree. (provided you eat by satiety and not by your eyes!!!)

-some restaurants will list a dish on the menu prepared one way (for example, salmon poached in butter) but then have other entrees prepared other ways (wine poached trout topped with salsa) If you want the salmon but want it prepared like the trout, just ask! Just because the menu doesnt state it, doesnt mean its not possible. Most restaurants are VERY accomodating.

-drink water and/or tea before, during and after your meal. The liquid will help your satiety as well as help with digestion