One of the most frequent questions I get as a Dietitian from patients, family, and friends is “Where can I go out to eat at and not get fat?”  And they are always surprised by my answer:  Anywhere you want!  Typically foods at restaurants are higher in calories and fat then your mommas home cooking.  This doesn’t mean we can’t go out to eat though.  Keep in mind 1 lb is about 3500 calories.  If you can find ways to cut 400-500 calories per day then you can prevent gaining a pound per week and may even lose a few!  Follow these simple tips to enjoy a night out without the guilt!

 
1.  Do your Research!
Look up the nutritionals before you go out to eat.  Most national chains list their nutrition information on their websites.  In fact, new FDA regulations set to go into effect require any chain with 20 or more locations to post their nutritional information (any restaurant with less than the required number of locations may voluntarily post their info).  It’s quick and easy to scan the nutritionals of a restaurant and find foods higher and lower in calories.  
Tip:  A good rule of thumb is to keep the meal under 500 calories for breakfast/lunch and under 700 calories for dinner.  Just remember those numbers include sides, drinks and desserts.  

2. Watch the Portions!
Portion sizes in the US have been growing steadily since the 1950’s.  The size of fast food burgers and fries has tripled and then some since then.  Most dishes you order really should be for two people.  Your main entrée meat should only be ¼ a standard pate with the starch being ¼ as well.  The other ½ should be fruits and veggies.  If your plate isn’t ½ fruits and veggies you are likely overeating!
Tip:  For large entrees (especially pasta dishes) try splitting it with someone or getting the To Go box with your meal and putting half away

3. Pass on the Bread and Appetizers!
Free bread is great right? And the butter or oil it comes with?  Not so much.  A slice of bread or bread stick can run between 60 and 100 calories.  That butter or oil will add about 100 calories per tablespoon!  Also, about 8-10 tortilla chips is around 100 calories.  Appetizers tend to be less healthy then the entrees because they are usually cooked via a quick method such as frying.  Skip the pre-meal treats and save the calories
Tip:  If you have to get an appetizer, choose a smaller entrée such as a salad or a half portion

4. Choose Better Sides!
Fries, onion rings, rice?  Pass if you want to stay slim.  Choosing sides of veggies and salads can save you anywhere 100-400 calories per side item!
Tip:  Choose the side salad with a fat free dressing.  If no fat free dressings are available, oil based dressings are generally lower in calories

5. Watch the Drinks!
A 16 oz soda runs about 250 calories a 12 oz beer is around 110 calories, and a sweet tea is about 150 calories for 16 oz.  Try sticking to water, coffee or diet sodas.  If you enjoy an adult beverage with dinner, choose clear liquors with diet mixers.
Tip:  Drink water with dinner.  This will cut calories and make you full faster so you won’t over eat!

6. Share or Skip the Dessert
Desserts are sweet and delicious but loaded with calories and fat!  Do you really need the giant ice cream covered brownie?  Skip the desserts and save the calories.  
Tip:  If you cannot do without the occasional dessert, try the mini shot glass versions that many restaurants carry now

7. Don’t Mindless Eat
One of the easiest ways we overeat when we are out is because the food is there.  If you are full, put the food away!  Ask for the To Go box while you are waiting for the check.  Chances are if there is still food in front of you, you are going to pick at it.  
Tip:  If you can’t get a To Go box right away, move your fork and spoon to the opposite side of the table.  This will keep you from eating off your plate after you are done.