Eating Out: What's on the Menu?

Preparing all of your own food at home is often encouraged when trying to stay on a nutrition plan.  How realistic is that though? 


Even if you could, do you really want to say no to every work dinner, birthday, and every other social event that comes along? 


There are several skills you can learn to help you stay on your plan AND still get to be part of the fun.  One of those is looking for keywords on a menu.


The following are a few words to avoid and words to look for to help you make better decisions when going out to eat:  

Words to Avoid:


  • Fried/Crispy/Tempura
  • Melted/Gooey/Cheesy
  • Glazed
  • Coated
  • Golden
  • Au Gratin
  • Loaded
  • Giant
  • All you can eat
  • Stuffed
  • Buttery
  • Crusted
  • Crunchy (unless it refers to an uncooked veggie)

Instead Try: 

  • Roasted
  • Grilled
  • Baked
  • Steamed
  • Spiced
  • Seasoned
  • Broiled
  • Rubbed
  • Fresh
  • Poached
  • Seasonal
  • Braised
  • Sautéed (ask in what)
  • Stir-fry (ask in what)


The next time you go out to eat, try using your keywords.  Being on a nutrition plan doesn't have to mean being on house arrest.  

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