I eat out. There, I said it.
What can I say? I’m a working mom married to a fast food junky. I do my best to cook most evenings. I enjoy cooking. I like knowing what goes in my meals and in my family. And there is no doubt a big part of my 70 lb. weight loss was learning how to cook lighter and healthier. GreenLiteBites was/is my outlet to share what I was/am learning.
However, I live in the real world and in the real world it’s just not possible to cook every night. In the real world you get stuck in traffic after work not getting home until 7PM. In the real world you forget to defrost something. In the real world your significant other and children don’t like what you want to make, they rather burgers or "fried chicken from the old man on the bucket" (exact quote from the 4 year old TONIGHT.) In the real world sometimes you just don’t want to mess up the kitchen or, better yet, clean up the kitchen just to cook. In the real world, sometimes, YOU just want to be waited on.
Early on in my weight loss journey I decided that if I was going to lose weight I had to do it on my terms. I tried so many times in the past to lose weight by extraordinary means that weren’t sustainable long term and guess what. . . it didn’t work. Or it did but I gained back everything and then some.
Nope. not this time. I needed to learn to navigate this real world we live in and so far I’ve been successful. I’ve been maintaing that loss for 4 years!
So here they are my 10 Eating Out Strategies for the ‘Real World’
- Ask for what you want.
- This seems quite obvious to me but I realize some people are fearful to do so. I actually had a conversation today with a college student who said "I wish I could ask them to make switches at restaurants." I’m like, "umm yea.. you CAN! Have you ever tried?" She genuinely looked shocked when I told her I do it all the time and that most restaurants will accommodate. It NEVER hurts to ask.
- Always say “no butter”.
- It’s on the veggies. It’s on the buns. It’s on the potatoes. It’s EVERYWHERE! I don’t think it’s that big of a deal but these calories add up and fast. Plus I think sometimes the butter takes away from the food itself. Since reducing my butter intake a small amount is all I need if any at all. So save yourself the calories and simply say no butter and if they give you a hard time, tell them you are lactose intolerant. Works every time.
- Always ask for the dressing on the side.
- You can do the fork trick if you want (dip the the fork in the dressing before taking a bite of salad) or simply pour on your own. Either way you will use a ton less then letting them dress the salad for you. Like the butter thing, you’ll start to get so used to less dressing that when you forgot to ask for it on the side the amount they put on it will shock you.
- Double Veggies
- At most restaurants you get two sides. A starch and a veggie is typical. Most times I will tell them to skip the potato/rice/noodles/whatever and simply replace with double vegetables. Just be sure to tell them to skip that butter! :)
- Reduce the amount of bread you consume
- Notice I said reduce not eliminate. Remember we live i the real world. :) Sometimes you just want bread but there are simple ways to reduce it. Some people remove the top of their burgers or sandwiches. I’m more of a ripper. I rip off most of the bun as I eat it leaving just enough to hold it together. When I get a wrap there is usually a flap of miscellaneous wrap that is unnecessary. I rip it off. If there is bread offered at the table I either send it back or have a piece and do the double veggie thing. It’s all a about compromise for me.
- Share!
- Split an appetizer and an entrée with a significant other. Get one fry for the table and split with the family. Want dessert? Cool. Share with friends. Most items are big enough for at least 2 if not more.
- Always get a small.
- I don’t care what it is. There is rarely is a reason to go any bigger. Smalls are the old large, I think we forget that. Ice cream? geesh.. go kid sized and it’s usually the perfect amount. Which reminds me always ask if there is a kids size. Many places have them but don’t advertise.
- Have defaults.
- In 2005, when I started my blog and weight loss journey, I wrote up my Fast Food Options page. I researched our normal go to spots and equipped myself with defaults. I don’t even look at the menus anymore. There is no question what I’m going to get. It removes all pressure.
- Brothy Soups
- Soups are lifesavers but you have to stick to the brothy ones. Out with friends and everyone wants an appetizer? Get a soup. You don’t feel like you are missing out and think of the calorie difference between a bowl of chicken noodle and an order of mozzarella sticks.
- Skip the Cheese/Mayo/Creamy Dressings/Sour Cream/etc.
- Or severely reduce them by ordering on the side. Again this comes down to additional calories that are just not needed. A burger is a burger without cheese. You may like these things and that’s fine but a little bit goes a long way.
There you have it, 10 Eating Out Strategies for the ‘Real World’ from someone who just finshed her grilled chicken breast & baked beans from KFC. I splurged on half a biscuit and split some potato wedges with the family. Not bad for a fast food dinner. Not bad at all.
I think the most important thing to remember is that you are not in an all or nothing situation (it took me 15 years to figure that out). Just because you are going to eat out doesn’t mean all bets are off. Simply order smart, enjoy your meal and have NO REGRETS.
Update: Michelle reminded me below… I forgot to ask for your practical eating tips. Please share!
If you enjoyed this article, please consider sharing it!
Useful links...
33 Responses to 10 Eating Out Strategies for the ‘Real World’
Leave a Reply
I Published a Cook Book!
BlogToLose
What's Cooking in my kitchen?
-
I've recently discovered the amazing combination of cheese and dried cherries. I know, it sounds weird, but seriously… good! The other day I smeared some Laughing Cow Light Swiss on Cucumber slices and then topped with a cherry. It was a fun, sweet twist on standard cheese and crackers. Well, cheese [...] -
If I was a good blogger this idea would have been published BEFORE the Super Bowl not during it. I made these today to have a little fun. Surprisingly, The Husband liked them even though he didn't eat more than one. Why? Because he's strange like [...] -
If you read my weight loss blog you know I'm battling a bit of back and neck pain right now. I'm starting to feel a little better but those first few days where rough. Being the head chef of the household, this meant we ordered in a couple of times. I'm [...] -
I'm LOVING Pinterest! I can just scroll all day long looking at food photo after food photo. I wish I had more time to peruse! (I'm RoniNoone there by the way?) The other day I pinned a Portabello Mushroom pizza and was immediately inspired. It's such a simple idea and so light. [...] -
The other day I found myself craving an Orange Julius. Are they as popular as I think they are? Growing up we had an Orange Julius at our local mall. It was always a treat for us at the end of a family shopping trip. Once I was old enough to be [...] -
So I'm a little breakfast nutty at the moment. Little Bean LOVES eggs and I find myself cooking them more and more. This morning I decided to go super light (after last nights chocolate overload) and it was totally satisfying for just over 100 calories! The trick to making [...] -
A few weeks ago I saw Chef Michael Simon make a raw kale salad on The Chew. He sliced beets up real thin and cut the kale into ribbons. Then made a vinaigrette out of red wine vinegar and olive oil. I was immediately intrigued. So far I've only [...] -
I've had this idea for a quick creamy chicken dish for a few days now. It was time to give it a shot. The whole family LOVED it. I'm not joking. The only complaint came from Little Guy who declared his hate of mushrooms yet again BUT he ate everything around them. Fine [...] -
I made this on a total whim yesterday as I had leftover avocado after feeding the baby and leftover Spaghetti squash cooked from the weekend. I roasted the squash to serve with my Chicken tips instead of potatoes and it was AMAZING! Anyway, I'm getting sidetracked. So I'm sitting there staring [...] -
It's post holiday season. You know what that means? Leftover Crescent rolls to experiment with! Every year for Thanksgiving I buy a few canisters. It's the only time I do as I can't be trusted around them. Let's just say I'd beat you in the How-Many-Crescent-Rolls-Can-You-Eat-In-One-Sitting game and leave [...] -
Last week the kids and I tried parsnips for the first time and I've made them 3 times since. I wanted to figure out the best way to roast them. Yeah, that's it, the best way to roast them. You'll buy that right? Right? The truth is, I'm obsessed. I found myself [...] -
Yesterday just felt like a good day to stuff an acorn squash. I had one sitting on my counter for quite some time and it was just begging to be cooked. Since both husband and child don't like it I made a solo meal just for me and, well, it was DELICIOUS! [...] -
I bought a fennel bulb on a whim for the holidays not knowing quite what I would do with it. Of course I forgot about until yesterday when I was rummaging through the fridge trying to figure out what I wanted to make for breakfast. I pulled it out and stared [...] -
I probably should have warned you I was taking a holiday hiatus. I've been soaking up every moment of family time imaginable these last few days, leaving no time for anything else. Not even blogging! Shocking I know. ;) So I return not with a new recipe, per se, but to [...] -
Here's a quick idea for when you find yourself with a spaghetti squash but don't quite know what to do with it. Come on. Admit it. That's happened to you too. It's sure happened to me! I roasted this squash on Sunday... [...] -
I'm not sure if this will be a crowd pleaser, but I liked it and thought I'd share in hopes it inspires you to have some fun with kale. I loved the combination of sweet pear, earthy kale, salty bacon bits and creamy hummus. The only issue with the wrap was [...] -
I'm going on day 2 of counting Weight Watcher Points and I'm already inspired to come up with light, healthy meals for myself. It's like I needed the constraint of points to motivate me. Isn't that weird? Anyway, all morning I was brainstorming what to make for lunch. I wanted something flavorful [...] -
I have a friend who patiently cleaned, peeled and cubed a fresh pumpkin and then selflessly gave me some. Scratch that, a TON! I would have never even thought of doing something like that! But now that I have it in my fridge the ideas are flowing. First, I roasted some [...] -
CHRISTMAS COOKIES! YAY! Sorry. I'm so excited! Little Guy and I had tons of fun making and decorating cookies today. It may just be my favorite part of the holiday season. I loved it when I was a kid and now I get to do it with my own kids. [...] -
This may be my simplest idea yet, but it was so tasty and satisfying I had to share. Plus you guys know I'm a Laughing Cow Community Leader so I'm all about sharing fun ways to use their products. You guys may also know how I feel about pausing and making [...] -
I made this on Thursday. THURSDAY! I hate when I can't post something I've eaten within 24 hours. It just bugs me. Not sure why, it really doesn't matter when I post it, does it? Anyway, I did whip this up to cure a pizza craving and I couldn't be happier. [...] -
It's been awhile since I jazzed up a tilapia fillet. I've breaded them before, coated them in oats, flavored them like one of my favorite drinks and topped them with a fun salsa. It was time to bring nuts into the party. You are going to think I'm crazy but I've [...] -
Fun leftover turkey idea #2! Click here for leftover turkey idea #1. I had a little Gouda leftover from this years Harvest Salad and decided to put all the same flavors from the salad into a quesadilla. I just can't get enough of the smokey gouda/sweet craisin combo. It goes [...] -
It's the day after Thanksgiving and my refrigerator ROCKS! I have leftover turkey, mashed potatoes, stuffing, roasted Brussels Sprouts, a bunch of veggies and tons of miscellaneous fun stuff. I've already made stock from the bones (like this) and my first batch of soup, Classic Turkey Noodle. I hope to share [...] -
I'm so sorry I've been slacking in the Thanksgiving recipe department. I feel like a bad food blogger. Everyone else is posting festive ideas and here I've gone missing for a few days. Maybe it's because I'm not doing anything special for Turkey day. I finally got my holiday cooking [...]
"5 Tips to Get More Done in a Day... http://t.co/8kHZA2X9 AKA How I do so much on a Sundays. :)— RoniNoone
About Roni
Roni started this blog in '05 to journal her weight loss. 70lbs later, she's committed to living a conscious, healthy life and hopes to inspire others along the way. Read more on the about page.Like the new look of Roni’s Weigh?
Check out PageLines WordPress Themes
. Roni's Weigh is built on premium theme PlatformPro.
“Just because you are going to eat out doesn’t mean all bets are off. Simply order smart, enjoy your meal and have NO REGRETS.”
OMG, Roni … I SO needed to hear that. Part of my problem the last few weeks (or months, really) has been the return of that “screw it — I already ate XXX, so I might as well keep going.”
I need to put this quote on an index card and stick it in my purse.
I always wonder what is the US obession with freakin’ butter!?!?!? Do you know every since I started to lose weight (since August 2005) I hardly ever cook or use butter at all. Strange….
I love those tips and use them all the time. It’s about choices.
Like Amanda ^.. I hardly ever put butter or oil on anything! (Except when i make a grilled cheese sandwich its just needs a tiny bit in the pan [=) I use cooking spray for everything though! If cooking spray was never invented i dont know what i would do =P
When i go out to eat im a terrible eater though =[.. Im an all or nothing kind of person unfortunately. Im trying to get out of being that way but its hard!
love these tips. i sort of do some of these when i go out. double veggies is a new one to me, good idea.
I am so excited to have found this site. With my busy life my family eats out at least once per week. These tips will really compliment the nutritional plan I am followingin Melonie Dodaro’s nutrition and exercise plan (outlined in her latest book “The MindBody FX Lifestyle.)”
Here is the comment I intended to make. You must think I’m a ditzy blond. Sorry but I’m a crazy brunette.
Your 10 points are very good. When we were travelling in USA we often shared meals, we rarely ate bread, we almost always asked for dressing on the side because we were not used to rich, heavy dressings etc. One of our everyday comments was that serving sizes are too large so we didn’t try to empty our plates or when practical we ordered a box to place a portion of the meal in.
I guess I’m trying to say without wanting to be rude is that there is a culture in the States of large meals with a very high fat content and a huge soda habit. Sadly this is spreading around the world and we don’t need it. Anyone who is health and weight conscious has to develop a lifestyle that cuts across this culture. I admire all you wonderful people who have chosen to make healthier choices. It can’t be easy.
Great tips. One you missed that I often try to do is save enough for lunch the next day. Split a meal into two if your significant other will not share with you or doesn’t like what you like. This is especially true when eating out at Italian. There is enough pasta there sometimes for 3 meals.
Also, ordering kid’s meals at fast food restaurants is a great option for getting just the right amount. Love your sight Roni – thanks for sharing.
amanda – I agree! I’ve had the same stick of butter in my fridge for at least a year. The only person to use it is my husband on a baked potato now and then and my parents when they come visit. It’s funny because they’ll ask… is the this the same stick? lol
yup.
MargieAnn – Got rid of that comment for ya. No problem. And I agree we are obsessed with HUGE portions and soda. It drives me nuts!
Thanks, Roni! Great tips! You are so dang helpful and inspiring!
thanks roni, i hadn’t visited your fast food options page before. i agree that we have to follow a plan we know we can stick to, one that accomodates our real life, if we are going to succeed. too many times i’ve tried to do something strict and ended up “falling off the wagon.”
I have learned not to think of eating out as a “treat”, because when I think of it as a treat, I end up eating the greasiest, highest calorie item on the menu, given the mindset that it is a splurge. This is escpecially true on the weekends, so now, I try to frame the trip to the restaurant in the context that it’s just another meal on the meal plan, rather than a “treat”.
Great ideas, thanks!!
We ate out yesterday and I thought of one of your older posts about eating at McDonald’s: I took off the top bun of my boca burger, asked for no mayo, ate 10 of my husbands fries and was HAPPY! Thanks for this new post. It’s going to be such a great help!
I eat out ALL THE TIME–it’s just our lives right now. I follow all the guidelines you mentioned plus the another one above—it’s not a treat…it’s just a meal. I tend to do better when going out to eat because the meal ends and I leave. You can find healthy (er) option almost everywhere now, too.
I can’t for the life of me remember where I read this (was it here?), but the idea was there are 2 types of eating out. The special occasion type where you take the opportunity to try new foods, and indulge to an extent as a food experience, and the meal replacement type where you should aim to eat a meal with roughly the same nutritional profile of what you might have at home. That concept has really helped me – I don’t feel deprived because I do have 1-2 special occasion types per month, but keeps me on track when I am eating out simply because don’t have time to cook, or am traveling, etc.
Thanks for the great tips! I’ll have to remind myself of these the next time I eat out :)
I don’t like burgers unless I can have cheese so I don’t order them at restaurants. I love Red Robin but struggle with the choice of all you can eat fries. Put a big basket of fries in front of me that is never empty and I’m like a cocker spaniel… I will eat until I burst. So, I’ve learned to order the grilled chicken salad and eat a few of my kids’ fries if they order them. (My sons don’t really like french fries… I don’t get it at all… french fries are my weakness!) I haven’t been making the best choices in eating out lately and my clothes reflect! I’ve started working out again this week and picked up subway last night. I did have mayo but cut way back. I even managed to pick up a salad for lunch today. Yum. My boys would rather have subway than just about any other fast food place.
Roni-these are great tips! If I’m dining out I try to find a menu online and make my choice so I do not even need to see a menu at the establishment. To me, that is sometimes just too much temptation!
My husband and I also usually try to split a salad and entree when dining out.
Thanks for sharing your story.
I never drink pop. I always order water with a lemon in it. I’ve also started checking the menu and nutrition facts of restaurants online and print them out to keep in a folder so I can check things out before I go eat.
I the real world your husband won’t appreciate the self-made pork chop marinade you slaved over and would rather have the Shake ‘n Bake coating instead. Aaargh!!
Ugh, but I love my bread so much! I love the ripping off the bun idea though.
Yum Yucky.. Are we married to the same man? Do not get me started. DO NOT. LMAO
Great tips! I have learned that there is no shame in asking for what you want ;-)
I LOVE LOVE LOVE LOVE this post, and certainly picked up a few key tips… I never thought of the double veggie – simply brilliant!!! Roni – you are a life saver, i love visiting your bloggity blog daily for inspiration, tips – it all really!!!! THANK YOU!!!!!!!
I am also loving the double veggie tip, and the other tips too!
My favorite restaurant trick is to order salsa instead of dressing. Most restaurants have it and it’s zero points and it counts as a vegie!
Roni
WTH – we are all married to the same man! My hubby said, “Fry chicken in thoses eight spices and it’s heaven in a box”. That’s not any WWrs idea of heaven. His family are all naturally thin and mine have high BMIs. I am determined to maintain an over 100lb weight loss after 3 years and teach our kids how to eat nutricious food. DO NOT start me with what they serve the kids in the public grade schools in California … it’s horrifying.
One tip for people who live with candy lovers. To keep the peace at home, I had to accept hubby will have some junk at home – even though it is better for him not to eat that high calorie crap!! I only stock the treats I can resist but it took me several years to identify which ones and build a tolerance to others. :0)
-C
I love your website and these tips, will check out your fast food “go to” list. I’m married to a guy who loves bad food and I have used that as an excuse for myself. You are a great example that you can live with it, work around it and be healthy. And have him as healthy as he chooses. Tough stuff! I appreciate every update!
It took me a while to get over the mentality of “well, I’m eating out, since I eat good at home I can have a cheeseburger and fries….”. Then I realized, I eat out 1-2 times per week! AND, it’s not like I will never have those things again. It took a while to adjust but now it’s fairly natural.
I also tell restaurants I am lactose intolerant/allergic to dairy to have them not use butter/cream/etc. I found asking for it vs. a food allergy that they were more likely to accommodate me.
This is a great post. I love the list of 10 Eating Out Strategies! In regards to your fast food options page – are the points values that are reflected in that post accurate for the new PointsPlus program or should I go ahead and recalculate?
Thanks for pointing that out! It’s for the old. I should update!
I LOVE this tip: “Have defaults.
In 2005, when I started my blog and weight loss journey, I wrote up my Fast Food Options page. I researched our normal go to spots and equipped myself with defaults. I don’t even look at the menus anymore. There is no question what I’m going to get. It removes all pressure. ”
SUCH a good idea!!!