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10 Tips On How To Order Healthy Food At Any Restaurant

10 Tips On How To Order Healthy Food At Any Restaurant

Next time you go out to dinner, consider this: the average meal at large chain restaurants has 1,128 calories—more than half of what most people should eat in an entire day. As you can probably imagine, many meals are much worse than that. For example, the Chicken and Biscuits at Cheesecake Factory has 2,260 calories!

Perhaps if you grab a meal at your neighborhood diner you’ll be better off? Not so much. A JAMA Internal Medicine study found that the average meal at independent and small restaurants has 1,327 calories. These numbers don’t include drinks and appetizers either, which could add another 500–1000 calories.

Eating deceptively unhealthy foods at restaurants is one of the biggest reasons people struggle with their weight. But it doesn’t have to be. In this article, you’ll learn how to order healthy food at any restaurant.

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1. Prepare ahead of time.

Nearly all fast food restaurants and most chain restaurants post their nutrition facts information online now. Take 5 minutes to plot your meal strategy and you can save yourself 1,000 calories or more.

2. Start with a low calorie appetizer.

Appetizers can make or break your meal health-wise. Olive Garden’s Calamari with Parmesan-Peppercorn Sauce has a whopping 1190 calories, 84 grams of fat, and 2680 mg of sodium—more than an entire day’s worth! Stick with light appetizers like ahi tuna, shrimp (not fried), and vegetables.

3. Choose veggies for side dishes.

Side dishes are another hidden source of calories and fat. Stick with steamed vegetables whenever possible. Ask the waiter or waitress how the veggies are prepared. If they’re fried or cooked with butter, ask if you can get them steamed instead. Most restaurants will have no problem honoring this request.

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4. Order a salad with dressing on the side.

Salads seem like a healthy option, but the truth is most are loaded with an excessive amount of calories, salt and fat. The Chicken Caesar Salad at Outback Steakhouse has 907 calories and 60 grams of fat, for example. To find a healthier salad, order it without croutons or cheese, and ask for a vinaigrette dressing on the side.

5. Stick with red sauces.

Red sauces are usually healthier options than cream sauces. If you’re ordering pasta with your red sauce, ask if they have whole grain or whole wheat pasta instead of white pasta, which makes your blood sugar spike and temporarily blocks your body’s ability to effectively burn fat.

6. Scope out healthy dishes on the menu.

The first thing you should do when you look at a menu is to check for “light” dishes. Many restaurants now offer options that are “reduced calorie,” “reduced guilt,” or “under 600 calories.”

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7. Choose water and unsweetened iced tea.

As mentioned, drinks can put a damper on an otherwise healthy meal. Soda, in particular, is nothing but empty calories with a lot of added sugar your body doesn’t need. Stick with water, tea, and coffee. And if you’re drinking booze, have a glass of wine or beer. Skip the fruity drinks, which are high in sugar and empty calories.

8. Pick healthy protein like chicken, turkey or fish.

When in doubt, order a dish with chicken, turkey, or fish. Chicken sandwiches at fast food restaurants (minus the sauce and cheese) are a safe bet. And grilled or broiled fish at most larger restaurants are usually healthier options.

9. Share with your friends.

There are going to be times when you indulge, and that’s perfectly fine. Use this simple strategy to reduce your calorie intake though: share a dish with your friends. This is especially useful if you love dessert. Some desserts at restaurants have more calories than your dinner (like the Chocolate Tower Truffle Cake at Cheesecake Factory, which has 1,680 calories). Split it between four people and you’ll avoid a lot of damage.

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10. Ask the server for a copy of the nutrition facts information.

This is such a simple way to order healthy food at restaurants but no one does it. When you get to the restaurant, ask the server or manager if they have a copy of the nutrition facts information for the menu. Even if they don’t, they will likely recommend a healthier dish for you. Don’t be afraid to ask.

As you can see, eating at restaurants can make or break your health goals. Put these tips into action today and you’ll start reaping the benefits immediately.

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Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

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3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

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6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

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9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

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