Step 1:
Prepare Your Plan of Attack
It's amazing how much trouble you can get in even before your meal
arrives. Take a proactive stance against the unhealthful food assault catapulting in from
all sides.
Spoil your appetite. Before you leave for dinner, eat something
substantial like a bowl of soup, a piece of leftover chicken, a piece of toast with
low-fat cheese and leftover vegetables, yogurt with fruit and nuts, a hard-cooked egg, or
apple slices sprinkled with cinnamon. Any healthy minimeal will be lower in calories and
fat than an over-the-top restaurant appetizer.
Know where you're going. Become familiar with the dining
guidelines for different kinds of restaurants, and try to picture what you're going to eat
before you even walk in the door. Don't let the menu sway you! If you've been to the
restaurant before and can resist the temptation, keep the menu closed. Order what you'd
like, and let the waiter sort it out. It's your meal -- have it your way.
Avoid the bread basket. It's one
of the leading causes of overeating at restaurants. Send the basket back -- out of sight
is out of mind. If that's unthinkable, take one slice of bread to enjoy with your meal.
Bread can tack on an additional 500 calories to your meal's total -- not even including
the butter or olive oil that usually accompanies it.
Limit yourself to one alcoholic drink. Alcohol, whether in the
form of a cocktail, wine, or beer, can weaken your resolve for exercising thoughtful
moderation with your food. Plus, it dehydrates you and offers no nutritional benefit. When
you go out, limit yourself to just one drink -- or order a bottle of fancy water instead.
Because the body will use the alcohol for energy first (followed by
carbohydrates, protein, and fat), when you drink and eat, the excess calories are often
stored as fat. To keep the pounds from piling on, skip higher-fat entrées (such as duck
and filet mignon) in favor of lower-fat fare (including white fish, pork, poultry, and
venison) when having wine with dinner.
Drink water. You've heard this before, but we'll say it again:
Drink water before, during, and after every meal, whether you're at a restaurant, at home,
or anywhere else.
Step 2: Place Your Order With Confidence
If you feel intimidated by servers, stop right now. Don't worry that
you're holding them up with your questions and requests. Don't feel shy. Running
interference between the kitchen and your table is a server's job, and he or she wants to
please you. (There's a tip at stake here . . .)
Be constantly aware of portion sizes. Trust us: You likely won't
need an appetizer and an entrée. Some restaurants have been known to serve up to
seven times the normal portion for a meal.
Plan to leave food on your plate -- or request that half of your meal
be wrapped before it even comes to the table. Why you want to keep the extra food out of
sight: In a Pennsylvania State University study, researchers found that all the volunteers
who were given extra food on their plates ate it -- without reporting feeling any fuller
afterward.
Appetizers are generally more realistic portion sizes. Order your
favorite as a meal with a side salad, or order two appetizers -- one that is more
vegetable-based.
Ask, ask, ask. Is it fried? What kind of sauce comes with it?
What sides are served with each dish? Can I get brown rice instead of white?
Always request sauces and dressings on the side. You'll realize
how little sauce and dressing you really need.
Don't order something new when you're very hungry. If you do,
you'll likely order too much food, overeat, and regret it later. If you're starving, order
a standby that you know is good for you.
Order plenty of vegetables. Get a large mixed salad, or order
vegetables sautéed in a bit of olive oil or steamed with sauce on the side (so you can
lightly dip them in the sauce).
Sip some broth. Soup is a good high-volume food that will fill
you up. Look for vegetable, broth-based, and bean soups. Avoid cream-based soups and
chowders.
Step 3: Finish With a Flourish
Don't let down your guard after the server scurries off to the kitchen
with your order. You'll still need to exercise some caution when your perfectly ordered
meal arrives.
Stay alert. It's easy to get caught up in an engaging
conversation and eat everything on your plate without even thinking about it. After you've
finished your allotted amount, have the server wrap up your leftovers. The bonus is that
you have tomorrow's lunch (or dinner) already prepared.
End your meal with refreshing green or herbal tea. Ginger tea
can help with digestion, and green tea is good for your overall health. Many restaurants
now offer a variety of exotic teas, so treat yourself to some! Some teas are so fruity
that they're a perfect replacement for dessert.
Order a dessert for the table. Three bites of the chef's signature chocolate
bread pudding with butterscotch sauce won't hurt -- just make sure someone else will
finish the rest.
