How to Add in Vegetables When You’re Eating Out
Written by Jordyn King BS, MS Nutrition Science
Eating out can be a challenge when you're trying to maintain your weight loss goals. When you’re at a restaurant it can be a challenge ordering a low calorie option when high foods are so tempting and delicious, however, there are great ways to eat healthy at restaurants and adding in vegetables to your meals. Keep in mind, attending restaurants that have healthy options to offer will help better track your weight management. With a few simple ideas, you will be able to order the right foods at restaurants, keeping it low-calorie. 3 restaurant examples of low calorie options available that include veggies in their menus are Mexican (tomatoes, mangos, and peppers) , bar food (baked potato & salads) Italian (Broccoli rabe, spinach, portobello mushrooms, zucchini, arugula, squash, escarole, cucumbers, tomatoes) You can also add vegetable as toppings such as pizza or burgers. Here are some tips to help you stay on track at restaurants and never let eating out ruin your weight management goals.
Easy tips and Ideas of adding in vegetables to your entree’s when you’re going out to eat:
Ask to double or triple the vegetables or get 2 sides of different veggies for sides with your entree
Many restaurants have a tendency to increase their portion sizes so you know you are getting your bang for your buck! However, the portion sizes can total up to 1500 calories per entree. Interestingly, the lower-calorie food options still can be overwhelmingly high in calories due to the high portion sizes however, substituting certain side dishes out for vegetables can help you to stay on track with your weight. The best part is you can consume as much veggies as you would like and still stay on track! Ask to double or triple the vegetables or get 2 side of different veggies for sides to keep it low calorie and in your calorie deficit.
Stick with vegetables as your side
Round out your meal by ordering healthy side dishes, such as a side salad, baked potato or even fruit. Sticking with a vegetable as your side can boost the nutritional value with a baked potato by topping it with vegetables, light sour cream, salsa or salt, pepper or margarine. Adding in more vegetables in your entrees can help you stay on track for your weight management and in your calorie deficit as well. Stick with a protein, a carb and 1 side veggie and you will be good to go. Sticking in a veggie can even give you room for a light cocktail or a low calorie dessert or appetizer as well.
Its all about balance and adding in vegetables
Restaurant foods can have high portion sizes. Focus on what healthy items you can add to your plate instead of only what foods to avoid. Look for whole-grain breads, pasta, and sides; opt for foods with healthy fats such as olive oil, avocados, nuts and seeds; be sure to order lots of fruits and veggies; and go for lean meat, turkey, chicken or fish. Balance your meal by including healthier selections from all the different food groups such as lean protein foods, low-fat dairy, fruits, vegetables and whole grains. Look for freshly made entrée salads that give you "balance in a bowl” or include even an extra side veggie for more balance. Again, if you’re still hunger and you haven’t had enough. Again, ask for a side veggie.
Look Past the Menu
Browse around the menu and first take a look at the basic entree with 1 protein, 1 vegetable and a starch option.If nothing suits you with the amount of vegetable there have to offer. Ask for the signatures or specials for the night that include vegetables. You can even ask for nutrition options on their menu that be be available on their website as well to track your calories and protein better.
In Conclusion…
Vegetables help you reach your calorie deficit by decreasing the calories you’re eating but increasing the volume of food you’re eating. Additionally, following these easy tips and ideas, will help you too not only to increase your fiber intake but also maintain your weight goals when going out to eat.
To start your sustainable weight loss journey today, check out our calorie-tracking tutorial. The first step of weight loss is being aware of how you eat and our calorie-tracking method can get you there!