Learning the art of eating out healthfully takes a little practice. Since not all restaurants have the nutrition information available on their menus it is important to learn your own tricks of the trade to end up with a healthy meal that fits your overall calorie budget. Remember, many restaurants are happy to accommodate their guests requests so don'’t be shy, ask your server to guide you if you’re unsure.

Breakfast Item Hacks: 

Yogurt and Fruit – Even if you don’t see it on the menu, many restaurants will have this option available and what an easy, healthy start to your day.

Omelettes – This versatile breakfast option can also be ordered as a lunch or dinner. Ask for egg whites to cut calories if needed and load up on vegetables. Watch out for heavy cheeses and high fat meats along with multiple sides that would push calories over budget.

Oatmeal – Don’t forget this healthy breakfast staple! You can add a bit of honey or fruit to sweeten and with all that fiber oats keep you feeling full all morning.

Lunch and Dinner Hacks: 

Soups – Choose broth based soups full of lean meat, beans, and vegetables.

Salads –The majority of calories from salads is a result of the dressings. You can simply ask for oil and vinegar on the side to keep dressing calories under your control.  

Lean Protein & Veggies –  This option is a easy go-to.  Pick a lean protein and ask about available vegetable sides. This item will keep you full with a good amount of protein and fiber from the veggies, a real no-brainer.

Sandwiches – If a lettuce wrap is not available the easiest way to save 100(+) calories is to take off the top bread piece and eat it open-faced instead. Watch for mayo-based dressing and sub mustard in it’s place for more calorie savings.  

Eating out can be enjoyable even when weight loss is your goal.  Enjoy the company, order a nice tea or coffee (without sugars or cream),  & eat until satisfied without reaching full.  Don’t forget to check the menu prior to your arrival to look for key items that will work with your food plan. Splitting an entree is another great way to keep portions in check. 

To learn more about weight loss programs in Lincoln, NE  and Omaha, NE please visit WeightLossNebraska.com.