Eating in Restaurants

Two clients I met today had a big impact on why I wanted to write something on eating at restaurants.

The first client was at a local place and the waiter pleasantly ignored her request for chicken and tomato juice. Instead, she was given a bucket of chicken wings with French fries. Facing this ‘wonderful' dilemma she requested onion rings knowing that she would eat fewer ‘rings' than fries. Unfortunately, facing the food on the table she started into the wings, but was able to stop herself after four small ones (and also stopped her husband.) She realized she did not need all the food that was placed in front of her. They packed up the food and her husband had meals for the next few days. I was pleased with her ability to resist the food. These days the portions are excessive anyway, so why not eat ½ your order and take the rest home for the following day?

Another man was concerned since he is going on a car trip to the east coast and realized that restaurants will be his primary source for food. Already he is assuming that he will gain weight. Well, it's all in our willingness to choose appropriately. We don't need the potatoes or fries. We definitely don't need the bread that is invariably brought to the table to keep us from being ‘bored' while we wait for the main course and we certainly don't need desert. But these are conscious decisions. You need to be mentally prepared before entering the restaurant. You need to choose the clear soup over the bread, and protein with lots of vegetables. We can eat well in restaurants; we just need the willingness to ask the waiter for what we want, not what the menu says.

Restaurant eating should be an enjoyable stress-free event, so choose your restaurant carefully. Avoid ‘all you can eat' buffets and restaurants known for huge portions. It's a lot easier to control your portions when you are not sitting with a friend who is devouring the "mother-load" mega-platter of nachos.

Be prepared to ‘speak up'. If someone suggests you meet at a restaurant where you think you might have a tough time ordering food you shouldn't eat, don't hesitate to suggest alternatives. "Instead of pizza, how about we try a seafood place". Also avoid looking at the menu. That's right, don't even read it. Instead, tell the server exactly what you would like. Surprisingly, this is just as easy to do in inexpensive coffee shops and chain restaurants as it is in elegant five-star establishments.

Be specific when ordering. If you want your entree broiled, baked, or grilled, be sure to say so. It might sound something like this "I'd like a skinless chicken breast, grilled or broiled, some steamed vegetables without butter, and a small green salad with vinegar on the side."

Lastly, steer clear of the dessert tray. Tell the server after your main meal that you won't be having dessert. If you'd like fresh fruit, ask what is available.

You are in control, but you have to want to be. Don't let the restaurant determine your health, your weight and your ultimate guilt. Choose wisely and enjoy. I guarantee that you will feel really good about yourself when you are leaving. Remember, if you are on a car trip, you are burning very few calories. Most ‘hunger' we feel is from boredom. If you must eat, eat sparingly-because you are likely burning only about 75 to 100 calories per hour while driving. One dessert could ‘cost' you 400 calories-it's not worth it.

Keep trying. Don't ever give up. Making good choices on a regular basis takes time. Don't allow yourself to get discouraged on your journey to a healthy weight.

Dr Doug