Eating out at restaurants - How to make healthy choices - Part 1

"I try to eat healthy, but my family eats out a lot" 
"I can't eat healthy when I go out"
"I eat healthy all week until I go out with my friends"

Eating out is a given in today's society - whether it is once a week or several times a week. But, here's a little trivia for you:

You CAN eat healthy when you eat out at a restaurant. 

Really, you can. I'll show you how. But first a disclaimer:

I am NOT your typical trainer. I am going to tell it like it is. I am not going to throw numbers at you, because, does it really matter? Sure, it may for a little while if you see something 500 calories vs. 1,500 calories, but here's the kicker - I want you to get it in your head and your heart - what the good choices are, without even knowing the numbers. I want you to start getting it by listening to common sense, by listening to that inside voice. So let's get started:

1. Mexican - Frontera Mex Mex Grill
2. Italian - Macaroni Grill
3. Japanese - Nagano
4. American - O'Charleys

Only two of these restaurants have nutritional info available on-line - Macaroni Grill and O'Charleys. Go to the links if you want to see how your choices add up. Again, I'm not going to throw a bunch of numbers at you, I am going to be honest and tell you what I WOULD HAVE if I went to this restaurant [a question I get asked all the time].

1. Mexican - Frontera Mex Mex Grill
Love:

• Salsa, the spicier, the better and homestyle guacamole - would not have chips with these, but have them with my main entree.
• Xochitl Soup [chicken and avocado with rice and pico de gallo]
• Crazy Taco, would order with no cheese or sour cream and would only eat half of shell provided. 
• Fish Tacos, the menu says "lightly fried", I would ask them if they would broil or grill the fish, sometimes they will. 
• Parilla chicken, charbroiled, order with no sour cream. 
• Tacos Al Carbon, no sour cream. 
• Fajitas, chicken or shrimp, no sour cream.

Avoid:

• Cheese dip, even though it is famous and delicious.
• Tortilla chips - this is a whole other blog. Just don't even start eating them. Concentrate on who you are there with at the restaurant, not what is put down in front of you. 
• Mayan Tortilla soup - too much cheese and cream-based. 
• Nachos, quesadillas and chimichangas - too much cheese period, greasy. 
• Mexican pizza - see above.

2. Italian - Macaroni Grill
Love:

• Roasted vegetable appetizer. 
• Margherita Pizza, would eat 1/2 of it and take the other 1/2 home. 
• Chicken Marsala, again, would only eat 1/2 of it. 
• Grilled Halibut or King Salmon, only 1/2 of it. 
• Pomodoro sauce [tomato basil], Arrabbiata sauce [spicy red]

Avoid:

• Bread basket, just don't even start, unless night before big race. 
• Spinach artichoke dip, calamari - too much fat. 
• Italian Sausage Pizza. 
• Parmesian-crusted chicken, Penne rustica, Lobster ravioli, Chicken scaloppine. 
• Fettuccine alfredo. 
• Basically any cheese-covered dish or creamy sauce dish. 

3. Japanese - Nagano
Love:

• Miso soup, no fried crackers in it. 
• Side salad. 
• Steamed rice. 
• California roll. 
• Grilled chicken and vegetables. 

Avoid:

• Soy sauce and teriyaki sauce, loaded with sodium, try tasting your food without it. 
• Fried dishes including fried sushi and fried rice. 

4. American - O'Charley's 
Love:

• California Chicken Salad, vinaigrette dressing, eat only 1/2 of salad, take the rest home. 
• Cedar-planked salmon with broccoli
• Cedar-planked tilapia
• Grilled turkey burger with sweet potato fries or asparagus

Avoid: 

• Southwestern twisted chips and overloaded potato skins
• Teriyaki Sesame Chicken, too much sodium
• Pecan chicken tender salad, chicken is fried
• 12-spice chicken pasta, creamy sauce
• Fish n chips, fried
• Better cheddar bacon burger, dripping with fat
• French fries
• Broccoli cheese casserole

Okay, that's it in a nutshell. I don't dread going out to eat. I enjoy it. Just keep this in mind:

• You are in control. No one is making you order something you don't want to eat. 
• Keep it light. Restaurant portions are 3 to 4 times a normal serving. So take some of it home for lunch tomorrow. 
• Don't stress and don't be swayed by opinions of others at the table. It's your business what you eat, not theirs. 
• Be strong and be healthy, you CAN make good choices. 

So now, will you?


Stay tuned for Part 2 - Subway, Chick-fil-A, Zaxby's and McDonald's.