What to Order When Eating Out? A Nutritionist Shares Her Tips



(Source: DAJ/Thinkstock) If you're trying to adopt a healthy lifestyle, maintaining your regime when eating out (or ordering in) can be a tricky feat, indeed. We chatted with Lolë ambassador Christy Maskeroni, a Miami-based registered dietician, nutritionist, personal trainer, and yoga instructor, to get her Top 5 Tips on what to order.

1) "Look at the menu in a little more detail. Usually you'll find there are a few healthier options than what you may typically order. Take an extra look, looking at not just the title, but reading how it's prepared, what's in it, and then choose three of what you think are the healthiest options, then choose one of those."

2) "Consider that the majority of meals that you're ordering in or eating out are going to be, at the very least, 800 calories. You order the cheese enchiladas at a Mexican restaurant, you're looking at close to 2000 calories. Of course it all depends upon the restaurant and the portion size, but. I think that's really eye-opening for a lot of people, they say, 'If I am on some sort of healthy lifestyle, 800 calories is not a typical caloric amount for a meal.' And that's not even taking into considerations any of the extras, like sour cream, heavy dressings. dessert, bread, alcohol, or any beverage aside from water or tea."

3) "Sodium content is a huge thing, too. A lot of meals are just packed full of sodium. There's not a whole lot you can do when eating out to control the amount of sodium, but if it's a Chinese restaurant and you're ordering one of their steamed dishes, that's going to take out a lot of sodium that would be in the sauce. If you're ordering from a Japanese restaurant, opt for a low-sodium soy sauce."

Christy busts a move.4) "When choosing a protein, opt for steamed, broiled, or baked. That's over fried, sautéed, typically those are going to be higher in calories. Choosing leaner meats, chicken without the skin, fish, turkey, or even doing tofu is an option, or going completely vegetarian. Having a good protein also helps hunger levels, so if you are looking to make sure it's a filling meal, I would go for the protein over the starch."

5) "Monitor your portion size. Look at half your plate being the vegetable, and the other half being the protein and a starch if needed or desired. But when you're looking at rice, the serving sizes that come with rice are two or three times the amount that is typical. Getting extra vegetables instead of the starch would be a great way to cut back!"

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