Dining out with a dietitian is a bit like being behind the wheel of a car with a driver's ed instructor in the back seat. The pressure's on to make a good impression. While the burger and fries may be calling your name, you probably end up going for the grilled fish and steamed veggies. It's far less likely to raise eyebrows.
In her blog, Everwell's registered dietitian Carolyn O'Neil describes a recent meal with a group of fellow nutrition experts. She writes that "there were impassioned pleas for splitting entrees, sauce on the side, spinach steamed not creamed, salads sans croutons, and probing questions about how much oil is brushed on the broiled fish."
For Carolyn, the experience wasn't intimidating as it would be for most of us non-dietitians. But it did provide an opportunity to pick up some tricks for eating out on a diet. Here are five that she shares:
1. Start with soups that aren't creamy. They're usually low in calories and help fill you up.
2. Ask the wait staff to remove, or better yet, never bring free foods such as bread and chips to the table. Otherwise, you can consume hundreds of calories before you even get your main dish.
3. Choose only one starch. If you want the bread, skip the potato. If you want the chips, skip the rice and beans.
4. Never assume grilled, baked, or broiled means without butter or oil. Always ask questions of the wait staff. Most chefs add extra butter even when not necessary.
5. Share an entrée or ask the server to put half your meal in a to-go container.
For advice from Carolyn on eating healthfully at fast food restaurants, check out this video.
