Managing Restaurants

Before You Leave HomeAvoid the pitfalls of restaurant food without feeling deprived. How? By refocusing on the great stuff you can have. Here’s the strategy.





Imagine your meal. Picture your plate before you pick up the phone to order takeout, before you make a dinner reservation, and before getting out of your car at the diner on Saturday morning. Think creatively about the healthy options hiding out on most menus--the thin-crust pizza loaded with veggies, the fancy mixed-greens-and pecans salad with vinaigrette on the side at the café downtown, or the incredible broiled fish at your local seafood restaurant.

Have fun treating yourself to good-for you choices you might not cook at home, from roasted beets to wild salmon to exotic and wonderfully crunchy Chinese veggies, such as snow peas, bok choy, baby corn, and water chestnuts. And, if you absolutely must have a sweet treat once in a while, plan on splitting one when you go out to eat--your sweet tooth will be satisfied, and you won’t have to deal with the temptation of leftover desserts in your own kitchen.

Don’t skimp on breakfast and lunch. “Banking” extra calories before a big night out sounds smart, but this plan’s got a tragic flaw: You’re ravenous and ready to overeat by the time you arrive at the restaurant (or open the pizza box at the kitchen table).

Extra credit: Walk to the restaurant. If you can safely stroll from your home to your destination, do so. Other options: Arrive early, then take a walk with your dinner companions, or go for a short jaunt after you eat. You’ll burn extra calories and place the emphasis where it belongs: on socializing, not just on food.

At the Restaurant
When ordering, don’t feel shy about asking questions and making special requests to ensure that your meal is exactly what you want. Your server is the link between table and kitchen. Make her--or him--your ally. Of course, don’t be shy about tipping a helpful server, either. These tricks will help you avoid empty calories, leaving you free to enjoy your meal without guilt.

Banish the bread basket. Want to avoid 500 calories’ worth of blood sugar-raising refined carbs and artery-blocking saturated fat? Politely ask the server to take that bread-and-butter basket back to the kitchen. (If that’s too drastic, take one piece first--but just one.)

Start with water or unsweetened iced tea. After that, limit yourself to one cocktail or glass of wine or beer and have it with or after your meal. For many people, alcohol triggers extra nibbling.

Ask lots of questions. Is the chicken in the salad grilled or battered and fried?What’s in the mashed potatoes? Can you get two veggies instead of the fries and coleslaw or a small fruit salad instead of the mountain of hash browns? Can the fish be broiled? Most restaurants will be happy to accommodate you; if there’s a small extra charge for some substitutions, it’s usually worth it.

Always ask for sauces and dressing on the side. You don’t need 4 ounces ofcreamy dressing on your salad. In fact, when possible, choose dressings and sauces made with good fats such as olive oil instead of with cream and butter. Spoon a little over your food or dip the tines of your fork in the sauce before spearing a forkful of food. Plan to leave most of the dressing or sauce uneaten. After all, it’s just for flavor.

Choose a veggie starter. A simple salad or vegetable plate is a heart-smart alternative to all those high-fat, high-calorie, high-sodium appetizers, such as fried cheese, nachos, Buffalo wings, or cheese-drenched potato skins.

Outsmart super-size portions. Did you know that china manufacturers haveresized their tableware to accommodate restaurant portions that are now two toseven times bigger than before? Even the healthiest menu choice can become a heart attacker in those quantities! Learn how to downsize larger-than-life servings.

• Order from the left side of the menu. Most appetizers are the perfect size for a meal. Have one protein-based appetizer as your main dish and one vegetable-based selection as your side dish. Be sure to tell the server that these are your meal and should be brought when the other guests’ entrées arrive.
• Ask the server to box half your entrée before serving it or ask for a take-home box when your meal arrives, then immediately put half inside. Out of sight, out of mouth.
• Share. Order a small salad for yourself, then split an entrée with a companion.
• Be a kid again. While sit-down restaurants usually prohibit it, fast-food restaurants don’t care if grown-ups order kids’ meals for themselves. Today, a kids’ meal at major fast-food chains is often the size an adult portion was 20 years ago. A hamburger, small fries, and lowfat milk or orange juice are surprisingly filling and contain a fraction of the calories of “super” meals. They’re not particularly nutritious, but for those who can’t break their fast-food habit, they’re a good compromise.

By: Reader's Digest
Putting yourself in a healthy and fun mindset before you sit down (or pick up the phone) guarantees success.