20 Ways To Control Calories When Eating Out.

Wednesday, September 30th, 2009 at 3:46 am

1. If you plan on eating out at a buffet, eat something before you go. Don’t skip a meal and plan on chowing down at the buffet.

2. Grab a table as far from the buffet as possible. You’ll lessen the temptation to graze or go back for seconds.

3. Go through the buffet line one time only.

4. Load up at the salad bar. Gelatin or plan green salads should be abundant.

5. Look for baked roasted or grilled entrees like fish or lean roast beef.

6. Avoid the breaded fish or fried chicken.

7. Select soups you can see through. If you can see through them, they are broths with fewer fat and calories.

8. Eat slowly. Savor each bite. Take your time and enjoy eating. If you eat too fast, your stomach will be full long before the message to stop chowing down reaches your brain.

9. Ask yourself if you really tasted and enjoyed that last bite of food. If your answer is no, it’s time to slow down.

10. To help downsize your portions, use a smaller plate. Instead of a dinner plate, use a salad plate for your entire meal.

11. When eating in a restaurant, ask for a child’s portion or ask to have the entrée split and have the second half packaged as takeout.

12. If you love pie, stick with the fruit pies. Pumpkin and other fruit pies are lower in calories. Pecan pie has about 430 calories while the same slice of pumpkin pie is only 240. You can drop another 100 calories if you don’t eat the crust!

13. Avoid the high fat temptations when dining out. Call ahead. Many high quality restaurants will accommodate your needs if you give them sufficient time beforehand. Explain that you are on a low fat diet and ask if they can prepare your food without frying.

14. If you frequent a specific restaurant, ask to take a menu home so you can study what they offer and learn how to plan your meals out.

15. Stay away from the appetizers unless you request crackers, pretzels or fresh vegetables like carrots or celery with a honey-mustard dressing (not ranch).

16. Put your waiter through his or her paces. Ask lots of questions and don’t stop until you are satisfied. How is the fish grilled? If it is in butter, ask for it dry. If a fried entrée is offered on the menu, ask if the chef can bake it, broil it, grill it or steam it to cut down on the fat. Make sure they follow up. It’s your meal and your money paying for it and within reason you should be able to get it the way you want it.

17. If a restaurant won’t split a portion in half for you, preparing half of it “to go,” request a doggie bag or box be delivered with your meal and split it yourself immediately before you begin to eat.

18. You can also carry a “survival kit.” Use a small plastic sandwich bag and carry packets of low fat dressings, herbal teas, spices or other essentials that may not be readily available at a restaurant.

19. Split a meal with a friend. Order soup or salad a’ la carte with one entrée and ask the waiter for an extra plate. It will save you money AND reduce the fat in each meal.

20. Visit pizzerias that offer salads and pizza by the slice. Don’t order pizza with meat. Stick with vegetable toppings and, if possible, a wheat crust. Some pizza places do offer that option.