8 tips for those who prefer dining out

If your work involves a lot of meetings outside the office, if your family is used to often get together and go out for dinner, or if you are simply not used to prepare meals in your kitchen, you have every chance to quickly gain unnecessary weight.
Fitting dishes to your requirements will help you better control the amount of calories. You can ask the waiter to reduce the amount of cheese, butter and other fatty ingredients to make the dish healthier. To not let restaurant food add extra inches to your waist, follow these simple tips.

Tip 1: Choose the right restaurant

The choice of the restaurant plays a crucial role in how your diet will affect your health. Choose a restaurant that offers a wide selection of healthy food. Nowadays, it is easy to make it in advance.

Before booking a table at a certain location, check out the menu on their website, and at the same time look for information on the nutritional value of the products that you are offered.

Some restaurant chains post information on the nutrient content of foods on the menu directly on the pages of their websites, which is certainly very convenient.

Choose The Right Restaurant

Tip 2: Make a “safe list”

Always have on hand a list of products that contain fewer calories and fat, and refer to it when studying the menu in any restaurant.

This may seem inconvenient, but very soon you will remember most of the products on this list and you will no longer need to keep it at hand. 

Here are the products that “play on the field” of the healthy lifestyle:

  • bouillons,
  • tomato-based soups,
  • fish,
  • chicken,
  • vegetables.

The cooking method is another very important component.

Baked, boiled or grilled foods are always healthier than fried or deep-fried products. Read the details of each of the menu options to assess the acceptable healthy options for you.

Tip 3: ask for adjustments

Adjustment of dishes to your requirements will help you better control the amount of calories. You can ask the waiter to reduce the amount of cheese, butter and other fatty ingredients to make the dish healthier.

Order a salad or steamed vegetables instead of fries or other harmful side dishes.

Sometimes in a restaurant, you can even ask to replace this or that product, which the dish is made of, with something less caloric. Typically, the manager agrees to help for satisfying regular customers, but only if such substitution is indeed possible. However, it should be a restaurant of an appropriate level.

Tip 4: Do not go overboard with the sauce

Try to order sauces and seasonings – the things that often add calories – apart from the main course. This allows you to continue enjoying the taste, while limiting the amount of fat that enters your body.Most sauces are prepared on the basis of oil, cream, sugar, cream, or combinations thereof. All this is simply a tank of calories. Do not pour the sauce straight from the jar. Instead, use a small teaspoon to measure out the right amount of flavor seasoning.

Not all sauces contain lots of calories. The exception to this rule is:

  • red sauce,
  • vegetarian sauces,
  • fruit-based salsa.

Tip 5: size does matters

Here, we are talking about the serving size. The amount of food that you consume per meal is crucial for your weight. Did you notice that restaurants, as a rule, serve more than one person needs to eat to feel full?

One serving in such restaurant is able to fill you for the day. This is especially true of restaurants with the traditions of European cuisine. But having eaten a large portion of food once, you stretch your stomach so much, that you want to eat more the next time.

For such cases, use the “hand test”:

The size of servings of carbs-containing foods, such as pasta and rice, should be limited to the size of your fist. 
Increase this measure for dishes that consist of foods rich in protein, such as salmon or steak. Let the size of such dish be limited by the size of your palm. 
As for the servings of vegetables, you can eat a lot of these, unless they are dressed with plenty olive (or, God forbid, sunflower) oil.

Tip 6: Order Chinese food

The phrase “Chinese food” conjures up images of deep fried meat, sweet sauces and starchy dumplings.

However, the traditional Chinese dishes also have:

  • steamed vegetables and meat without breading,
  • soups based on vegetables and mushrooms,
  • salads made from soy.

In addition, Chinese dishes can often be mixed with each other, so even ordering a light salad and steamed vegetables you can get an interesting flavor combination.

Chinese Food

Tip 7: Beware of liquid calories


Your drinks contribute significantly to the total caloric content of your food.

Water, unsweetened tea or skim milk contain the minimum number of calories.

But such drinks, like Coca-Cola, as well as alcoholic beverages, do not carry any health benefit, and contain a lot of calories.

Add these drinks to your “dangerous list” and try to avoid them in all restaurants.

Beware Of Liquid Calories

Tip 8: Study peculiarities of national cuisines

National cuisine with the highest calorie content of products used are considered French cuisine and Eastern India cuisine.

The main flavor of such dishes is simply lost, if you take away from the dishes of these cuisines bad things, like:

  • sauce, cooked on the basis of butter and cream,
  • wrap, made of puff pastry,
  • meat braised in fat.
National Cuisines

Even though Indian food does contain a lot of vegetables and legumes that have an unconditional nutritional value, Indian cooks add to most dishes coconut milk and ghee, and it usually is impossible to replace them with anything.

By following these simple tips, you can eat in restaurants without fearing to find yourself not being able to get into an old dress a few months later.