Eating out is a part of life for many people, but how do you balance that with weight loss surgery? Here are some tips for eating healthy while dining out. It may take a little bit more planning, but you can still make healthy choices while eating out.
Calories
Pay attention to calories. You might be shocked to see that some salads (which seem like the obvious healthy option) have as many or more calories than the juicy cheeseburger meal. Another thing that people often overlook is liquid calories. Calories from beverages can add up fast. And while smoothies and fruit drinks sound healthy, they often contain a lot of added sugars. Its best to stick with water.
Beware the Salads
As we mentioned above, salads at restaurants are rarely ever “light.” For example, the Steakhouse Salad at Outback Steakhouse is 910 calories. On the other hand, you could have 8oz of center cut sirloin, a side of grilled asparagus and a baked sweet potato topped with honey butter, brown sugar, and cinnamon for 150 fewer calories. Sounds crazy, but its true. Pay attention to your options.
Ignore Trendy Words 
While words like sustainable, locally sourced, free-range, and gluten-free draw people in with the promise of something “healthier,” it’s not. For example, you will get the same amount of saturated fat if you swap regular pasta for gluten free fettuccine alfredo. Don’t let the trendy word blind to you the real nutrition.
Instead, ask for lower-fat, lower-calories options. These could be on a different menu like Applebee’s “lighter Fare.” If you don’t see a healthier option, you can choose to eat half of your entrée and take the rest home. This option still cuts down your calories, fat, sodium, and sugar.
Monitor Sodium
The daily limit for sodium is less than 2,300mg. However, the amount of sodium packed into restraint dishes can be staggering. Seeing the number can help you decide if its what you really want. If you do choose something higher in sodium, then just pay closer attention to your choices for the rest of the week to help balance things out.
Small Plates
Order small plates or appetizers can be a great way to decrease portion sizes and lower your calorie intake. However, studies show that increasing variety also increases intake. Don’t overdo it. Choose two plates and avoid the rest.
Eating Healthy While Dining Out
If you are on a weight loss journey, eating out might seem very daunting. However, with the right planning, you can still enjoy your favorite restaurants. Making a few small changes can really help you eat healthy while dining out. To learn more, please contact Maryland Bariatrics today.
