Eating out..

im not a party animal so when i meet up with friends we go to a cafe or restruant, how do you know how many calories your eating?

im so worried about eating too many that on friday im going to take my own fruit to our local cafe and sneak bites when the staff arent watching bahaha..

What do you guys do? any tips..

also im wanting "dieting friends" so we can chat and talk about progree etc.. so feel free to add me as a friend... im lonely

All the best!

Nasha

The way I manage eating out is as follows

• Get as many vegetables/salads on the plate as possible.  Start with a vegetable soup.  Choose vegetable-based dishes.  Order vegetable/salad side-dishes etc.  This makes a meal bulky and filling for relatively few calories and you don't look like the "saddo on the diet".
• Limit the carbohydrates on the plate (rice, pasta, noodles, potatoes, bread etc.) to a serving about the size of a tennis ball.
• Limit the protein (meat, fish, eggs, beans) on the plate to a serving about the size of the palm of your hand. 
• Ask for sauces and dressings to be served separately and use them sparingly
• Look for 'grilled', 'steamed', 'baked'... in preference to 'fried', 'battered' and 'sauteed'.  Use your commonsense.

I don't eat dessert normally but if you fancy one see if the place has fresh fruit salad or offer to share a light dessert with a friend.    The above works in almost all food occasions with the possible exception of fast food joints where vegetables are usually non-existent.  But it's a good way to manage everything from a (proper) restaurant, to a lunch buffet, to dinner at a friend's house and get a good balance.   Other ideas... eat slowly, chat to your friends, sip water during the meal.... this means you're less likely to overeat.   TIP.... don't sweat about counting the calories if you don't eat out very often. 

I second gi-jane - hear hear!

I usually look up caloric information about the restaurant in advance, so I have an idea of what fits into my meal plan/what doesn't.  Of course, this doesn't work if the restaurant your friends choose is meant to be a surprise, or if it's one of those restaurants that are only in your area.  If you're in the US, CalorieKing makes a great calorie/carb/fat counter book and features popular restaurants/fast food places and their dishes and calorific info.  Very handy!

Asking for a styrofoam container or "doggie bag" before being served so you can measure out appropriate portions is always a lifesaver too, or asking the server to serve you half of the meal and bring you the other half in a container to go when you're done.  Then you get to enjoy a fabulous meal, and enjoy it later the next day as lunch or dinner!

Eat a snack before you go to the restaurant

Then you won't feel "starving" and make bad decisions. You'll make decisions with your brain rather than your grumbling stomach :)

Original Post by hailtothethief:

I second gi-jane - hear hear!

I usually look up caloric information about the restaurant in advance, so I have an idea of what fits into my meal plan/what doesn't.  Of course, this doesn't work if the restaurant your friends choose is meant to be a surprise, or if it's one of those restaurants that are only in your area.  If you're in the US, CalorieKing makes a great calorie/carb/fat counter book and features popular restaurants/fast food places and their dishes and calorific info.  Very handy!

Asking for a styrofoam container or "doggie bag" before being served so you can measure out appropriate portions is always a lifesaver too, or asking the server to serve you half of the meal and bring you the other half in a container to go when you're done.  Then you get to enjoy a fabulous meal, and enjoy it later the next day as lunch or dinner!

 Hi that Half Half idea is great! i hate it when they bring out HUGE servings it either destroys your appetite and you hardly eat anything and fell like youve just wast $20 or it makes you feel like youve eaten too much because you do..

Thanks so much for the tips!

Original Post by gi-jane:

The way I manage eating out is as follows

• Get as many vegetables/salads on the plate as possible.  Start with a vegetable soup.  Choose vegetable-based dishes.  Order vegetable/salad side-dishes etc.  This makes a meal bulky and filling for relatively few calories and you don't look like the "saddo on the diet".
• Limit the carbohydrates on the plate (rice, pasta, noodles, potatoes, bread etc.) to a serving about the size of a tennis ball.
• Limit the protein (meat, fish, eggs, beans) on the plate to a serving about the size of the palm of your hand. 
• Ask for sauces and dressings to be served separately and use them sparingly
• Look for 'grilled', 'steamed', 'baked'... in preference to 'fried', 'battered' and 'sauteed'.  Use your commonsense.

I don't eat dessert normally but if you fancy one see if the place has fresh fruit salad or offer to share a light dessert with a friend.    The above works in almost all food occasions with the possible exception of fast food joints where vegetables are usually non-existent.  But it's a good way to manage everything from a (proper) restaurant, to a lunch buffet, to dinner at a friend's house and get a good balance.   Other ideas... eat slowly, chat to your friends, sip water during the meal.... this means you're less likely to overeat.   TIP.... don't sweat about counting the calories if you don't eat out very often. 

 

 Hay thanks for the portion sizes, (im writting it into my lil diet black book that i keep in my hand bag at all times).

your a very wise lady !!

From what I can tell, most of the other posters have already covered anything I would've said and I think they've given great advice. I just wanted to add that if at this cafe or restaurant where you decide to eat, they do not have many fruit choices or healthy vegetables to offer that aren't slathered in butter or oil, you could always try ordering soup as well. Tomato and broth based soups are usually the best way to go and if you're not sure about the sodium content of a broth based soup you could always refrain from adding extra salt and try to drink lots of water to flush out all the extra sodium just in case (and maybe limit the use of saltine crackers if you use them). In my own experiences though, I have never had a hard time trying to find at least one healthy item on the menu, even if I go to a restaurant that doesn't offer much in the way of healthy alternatives. Sometimes you just have to get creative and find ways to minimize your caloric content, but it's well worth doing so in the end. Btw, I'm adding you as a friend too. =)

I find that the problem with restaurant food is that it's loaded with sodium, so even if I make healthy choices on the soup, or veggies, there's usually added salt.  This shows up on the scale right away because of water retention.  So if you go out and eat, and make healthy choices, resist the urge to get on the scale for a few days after.  That gives the sodium a chance to work it's way out of your system.  I find drinking lots of water helps too.

I so agree with GI Jane about not wanting to look pathetic -- you're the one dieting, so you're depriving...  Almost all places have something that's healthy on the menu, just find it, and enjoy it.