Navigating Restaurants

Trying to eat healthy can be challenging even when we are eating at home.

So you can imagine that eating healthy in a restaurant can go from challenging to daunting!

Here are some tips to help you enjoy eating at your favorite places while still staying on track.

Whether you are at home or at a restaurant you get to be in control!

• The first tip - Think outside the box!

Don't be afraid to experiment with some creative changes. The above photo is standard guacamole served with tortilla chips. I like to request a side of jicama. It is low in calories and is filling with a good amount of fiber. Having the jicama with the guacamole and just a few of the tortilla chips can knock the fat and calorie count down significantly. I feel I am eating a lot healthier, still enjoying the guacamole, and I don't have to give up the tortilla chips completely!

• Watch out for salads that contain dried fruits and nuts. Those calories can add up fast and turn what should be a low calorie food item into a calorie bomb. Those items can be requested on the side and you can add some instead of all to your meal
  

• Order salad dressings on the side and use sparingly. Many restaurant salad dressings could add upwards of 120 calories per tablespoon to your salad

• Choose lean cuts of meat like skinless chicken and turkey or fish
  

• Request sauces on the side where possible and use what you need. Many restaurants drown food in high calorie sauces.
  

• Request a baked potato or baked sweet potato, or maybe a side of vegetables instead of french fries, rice or pasta that may come with the meal
  

• If you are being mindful of calories you can request steamed vegetables instead of sauteed
  

• If you are watching your cholesterol, request no butter be added to your dish and ask that olive oil be substituted instead when needed
  

• If you are watching your salt, request no salt be added to your meal but other seasonings are fine
  

• If you are in a restaurant that typically has very large portions and you are trying to be mindful of portion control, you can handle this! You can request that your server package half your meal to go and serve you half the portion. You will not be tempted and sabotaged into eating more than you should. Also you will get a second meal out of the deal to eat at home!

• Remember, you are paying for your meal and you should be able to have what you want so do not be afraid to make special requests! You are in charge!