Wednesday, July 10, 2013

Tips for Eating Out - Part 1

1. Plan, plan, plan!  Planning ahead is vital when you are eating out.  Knowing when you are going and where can help you make good decisions!  If I know that I'm going out to eat for lunch, I can make sure that I eat really well the rest of the day.  I can also make sure that I have dinner at home planned out so we don't end up having to eat out twice in a day.

2. Check the Nutrition Guide!  This is also part of planning – if you know where you’re going, you’ll have time to look up the nutrition information.  Most restaurants nowadays offer a nutrition guide.  Panera posts their calorie counts on their menu!  McAllister’s Deli and Subway both have nutrition calculators so you can actually plan out your meal.  Other places have a nutrition guide online – Zoës Kitchen, Applebee’s, and Red Lobster.  There are also a lot of calorie counts available online at or on their app.

3. Check the Sodium!  You would be SHOCKED at the amount of sodium in EVERYTHING at restaurants.  A ½ turkey melt and ½ grilled chicken salad at McAllister’s Deli has 2,000mg of sodium.  WHOA!  Talk about bloat city.  Try to pick something on the lower end of the sodium count.  Otherwise you’re going to feel the bloat!  Watch your sodium intake the rest of the day. 

4. Choose water!  Don’t drink your calories!  We waste so many of our calories on what we drink.  It’s not worth it, and it’s not good for your body.  Drinking a lot of water when you eat out will also help to flush out some of that extra sodium.  Don’t go for diet anything – you’re just pumping your body full of artificial sweeteners.  If you don’t already know how bad those are for you, you should definitely do some research!

5. Workout!  I don’t know about you, but when I complete tabata bootcamp or even just a 20 minute deck of cards workout, I am more inclined to make good choices the rest of the day.  Are you kidding?  You want me to eat what?  After I quite literally worked my tush off??  No thanks!

Stay tuned for the last 5 tips!


  1. Great tips! I always try to looks up the foods before I chose. There are discrepancies on MFP, but I figure it is still better than going blind! Great idea to make sure to offset the meal with a workout. Too often we use the mindset of a cheat meal instead of smartly trying to work out harder! Last thing, I am totally with you on the water - no way am I drinking my calories, give me and extra bite instead!


  2. I pretty much always look up the nutritional info when I'm visiting a new restaurant. Also, I always order water, unless I'm celebrating with a drink. ;)

  3. I agree - myfitnesspal does have some discrepancies, but it's definitely better than nothing. I am with you on the extra bite, Kristin!!

    There are some restaurants I just totally avoid because I can't find any of their nutrition information.


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