May I Take Your Order?

Health and Fitness
Busy Bodies
By: Kelly Gonzalez
Deadline: 7/11/08
Published: 7/16/08

May I Take Your Order?
Waiters and Waitresses beware! I’m about to make your life a little more difficult. Yes, when I dine out I’m that person- the one who substitutes this for that, has it cooked a different way, and orders everything on the side. I hope you have your notepads ready.
Dining out is a great experience, especially when you have a beautiful atmosphere and nice summer weather. It’s a way to celebrate and is of course a major part of vacationing. Unfortunately, eating out is notorious for not being waist- line friendly. While it’s okay to indulge every once in a while good eating habits shouldn’t take a full- blown vacation just because you are!
Lets’ go through the typical scenario of dining out at a restaurant for dinner.
1. You make reservations early in day or the day before:
a. Don’t skip meals throughout the day with the intent of eating a large dinner. Every time you eat your body burns about 10% of the calories through digestion, a process called thermogenesis. This is why eating 5-6 smaller meals throughout the day is better. It keeps your metabolism revved, your blood sugar levels steady, and gives you more energy.
b. Eat a small healthy snack about 1.5-2 hours before leaving. Pick fresh fruit, raw vegetables, low sodium nuts, or small portion of protein. By doing this you don’t sit down at the table starving and will be more inclined to make healthier choices and eat smaller portions.
2. You sit down and receive your menus:
a. Look over the menu to see if they offer any obvious healthy dishes. Sometimes these will be marked with a small heart for heart healthy or blatantly say “low calorie,” “low carb,” or “smaller portion.” These make your life a lot easier.
b. Pay attention to the descriptions of how things are cooked. You want to avoid fried, bread battered, and creamy sauces. Opt for grilled, broiled, pan seared, or “cooked it its own juices.”
c. Tip: Many restaurants have a website and you can view their menu online.This can save you time by being aware of healthy choices beforehand.
3. The server takes drink orders, appetizers, brings the bread basket:
a. Try to avoid the bread basket or limit yourself to one slice (choose whole wheat if it’s available) with minimal butter.
b. Remember, beverages besides water have calories. Choose wisely when ordering. Order a round of water even if you order another beverage this way you can alternate, and will be less likely to receive refill upon refill of soda or cocktails.
c. When choosing an appetizer a great choice that many restaurants offer is steamed shrimp cocktail. This is light and packed with filling protein. Another option is order a small house salad preceding your meal. Ask for the dressing on the side and order vinegarettes instead of creamy sauces. To make it even better ditch the cheese and croutons and ask for extra vegetables.
4. Ordering Entrees:
a. Don’t be afraid to ask questions. Ask the server how it is cooked. Fish is a popular and healthy summer option. Most fish entrees can be cooked the way you like. Ask for grilled or broiled instead of fried. Ask if entrees can be cooked “light” using little butter and oils. If an entrée is served with a sauce over top, ask for the sauce on the side.
b. Swap side dishes. Ditch the French fries and onion rings for a side salad, baked potato, or serving of vegetables.
c. Split an entrée with someone. Many entrees these days are enough to feed two people. Split the entrée and order an extra healthy side dish. Some restaurants charge extra to split entrees, but it’s cheaper then ordering two.
d. Ask for a to-go box early. Often times when we’re eating with company we don’t pay attention to the amount of food we are eating. By putting half of a large entrée in a to-go box early you will only consume what’s on your plate and be less likely to overeat. Plus, you’ll have a meal for the next day.
5. Here Comes the Dessert Tray:
a. If you choose to have dessert, ask if anyone wants to split it with you.
b. If you want to nix dessert altogether, but having difficulties denying the temptation, pop a mint, piece of hard candy, or gum in. Often times, it’ll reduce your sweet cravings, and takes your mind off the dessert menu.

You don’t have to turn down an opportunity to eat out with friends and family, because you’re afraid it’ll blow all the hard work you’ve done to get in summer shape. You just have to ask questions, make a few changes when necessary, and practice self- control.

The final part of your dining experience is picking up the check. Sorry, I can’t offer any assistance there. You’re on your own with that one.

Cheers to happy healthy dining!