GUIDE TO DINING OUT BY LINDSAY JANG, RD

GUIDE TO DINING OUT BY LINDSAY JANG, RD

TABLE OF CONTENTS HOW TO MANAGE EATING OUT...3 PLANNING AHEAD...4 MENU READING...5 HOW TO ORDER...5 ORDERING BY FOOD TYPE...7 Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 2

DINING OUT Enjoying a nice meal out can be a really enjoyable experience, but navigating the menu for healthy options can be really stressful. A few things to keep in mind: How often are you dining out? If it s a treat once per week or every couple of weeks, choose what you re really craving and enjoy it mindfully If dining out is a more regular part of your eating routine, learning how to make healthier orders can really help to keep you on track with your health goals When trying to keep healthier options in mind, remember the plate model and try to follow the same balance and portions you would in your day to day plan ( ½ plate veggies, ¼ plate carbohydrate, ¼ plate protein + a healthy fat) Portions- restaurant portions are often double or triple what you d normally dish up so see the tips below to help manage portion size Cooking methods- even if a dish sounds like it would be healthy, like a salad or fish, again, the way it s prepped in a restaurant can really change the nutritional profile compared to the exact same dish at home, see the tips below for how to order and words to look out for Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 3

PLANN ING AHEAD Planning ahead is so important when it comes to any aspect of eating well. With Dining out it holds especially true. Look the menu up online or call the restaurant before arriving. So many menus are available online these days and often what they show can be really surprising. Would it surprise you that sometimes the steak or burger can be friendlier to the waistline than a salad? Of course we re not looking at just fat and calories, you want to consider having a balanced meal and getting those veggies in, but planning ahead can really help you make an informed decision and might even leave you with a more enjoyable option! Decide what you re going to have before you get there. Once you re at the restaurant, the smells and seeing the plates coming out can be extremely tempting. If you ve made a decision about what and how you re going to order, you will be a lot more likely to follow through with a healthier choice Order first. Again, seeing what others are ordering can tempt you to stray from your initial decision. Order first to help you stick to the plan Keep your other food decisions for the day in perspective. You never want to skip meals throughout the day to make up for an especially indulgent meal, but you may choose to go lighter for your other meals. Maybe some fruit and oatmeal for breakfast and a salad with grilled fish or chicken for lunch. Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 4

MENU READING The description of a menu item can be extremely telling of the nutritional factor of the meal. Stay away from foods described as: Creamy Crispy (double check this one, but crispy often means breaded and/or fried) Rich Buttery Decadent Go for options that are: Baked Roasted Grilled Poached Steamed Broiled HOW TO ORDER SAUCES, GRAVIES AND DRESSINGS Order easy dressing or order these items on the side so you can choose how much you put on SALAD DRESSINGS Opt for vinaigrettes and ask for easy or light dressing or dressing on the side (I often as for light dressing actually on the salad as I find it mixes better with the salad. When it s on the side I find I end up using more If you decide to go for a creamier dressing, get it easy dressed and use extra vinegar or citrus like lemon to thin out the dressing and stretch it Try vinegars or lemon for extra flavor or to stretch salad dressings a bit further Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 5

HOW TO ORDER SIDES DRINKS Ask for extra veggies (double or sometimes even triple) Have a garden salad on the side with easy dressing or dressing on the side Baked or roasted potatoes (half the portion) skip the mashed, scalloped or friend potatoes Broth based soups can be another good option Ask for extra veggies instead of the carb (rice, potatoes, bread) Ask for sauces and gravies on the side Try clear soups over cream soups NON-ALCOHOLIC Water or soda water with lemon/lime or a small splash of juice in it Skip the pop/soda (this includes lemonade and iced tea) if you d like a splash of flavor, order a side car so you can decide how much to put in your drink COFFEE Ask for skim milk or milk alternatives like soy or almond milk Ask for no whip cream Skip the flavored syrups or ask for your drink half sweet ALCOHOLIC BEVERAGES Skip the fancy drinks that are loaded with sugar, whipped cream or cream based liquers Spirits with soda water and fresh fruit, herbs like mint, or cucumber Wine or wine spritzers Have a glass of water in between drinks to stay hydrated and limit the number of drinks you consume Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 6

HOW TO ORDER ENTREES Portions: Restaurant portions can be double or even triply what you might usually dish up for yourself. Here are some tips to help: With salads, limit toppings to dressing + 1 fat only (either/or avocado, cheese, nut, bacon bits etc.) Have half of a sandwich or burger with a salad Order a salad and an appy Share your entrée with a frined Take half home for leftovers and serve it up with some extra veggies or salad ORDERING BY FOOD TYPE SUSHI Watch out for creamy sauces or rolls with mayo Avoid fried tempura Choose sashimi or raw fish rolls 1 roll has about ½ cup of rice Order a side of vegetables, gomae or wakame salad If you re celiac or gluten intolerant, bring your own gluten-free soy sauce Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 7

ORDERING BY FOOD TYPE SUBS AND SANDWICHES BURGERS ITALIAN PHO Choose whole grain or rye breads Skip the mayo or sugary sauces Opt for mustards, hot saucs, salt and pepper, a small amount of light mayo, avocado or a dash of vinaigrette type dressings Choose leaner meats like chicken, turkey and ham and skip the processed meats like salami and pepperoni Skip the tuna and chicken salads. When made at home these can be great options but the store bought varieties are usually packed with mayo Choose Grilled chicken burgers Skip the extra toppings like bacon, cheese, avocado and aiolis or limit it to one of these additional toppings only Try wrapping your burger in a lettuce bun or remove one half of the regular bun Ask for extra veggies as toppings Skip the fries and have a salad on the side instead Skip the bread basket Opt for tomato vs. cream based sauces Order a kids sized pizza or pasta with a side salad Choose the meat based entree with a side of veggies Choose chicken or seafood instead of the fattier cuts of beef or pork Ask for half the noodles and extra veggies Load up on sprouts, mint, limes and jalapenos as the toppings Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 8

ORDERING BY FOOD TYPE MEXICAN SALADS Choose either/or the rice or beans as a side or skip them altogether and ask for extra veggies Opt for the taco salad instead of tacos Be mindful of the extras like cheese, guacamole and sour cream. Feel free to load up on salsa Order fajits and load up on fillings while limiting the number of wraps you eat Choose easy dressing + 1 other fat (ie: avocado OR cheese OR nuts OR bacon etc.) Order them with lean protein on them (fish or chicken or prawns) other wise they won t fill you up! BREAKFASTS Opt for poached or hard boiled eggs Ask for any sauces on the side Choose fresh fruit or salad as a side over roasted potatoes and hashbrowns Build your meal from the sides menu to customize your order Limit to 1 carb choice for the sides (toast/english muffin/tortillas OR potatoes) Lindsay Jang, 2016 www.lindsayjang.com info@lindsayjang.com 9