Scribd
Upload
25 views2 pages

Healthy Restaurant Ordering Guide

This document provides rules and steps for ordering and eating at restaurants while following a healthy lifestyle. The key points are: 1) Ask restaurants to grill, bake, or steam items instead of frying them. 2) Choose proteins like chicken, fish or turkey. Select carbs that can be cooked without oil like steamed vegetables or berries. 3) Portion sizes should follow the estimates in your meal plan using your hand as a guide. 4) Skip appetizers, desserts, alcohol and added fats to stay on track with your nutrition goals.

Uploaded by

Alexandra carrillo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
25 views2 pages

Healthy Restaurant Ordering Guide

This document provides rules and steps for ordering and eating at restaurants while following a healthy lifestyle. The key points are: 1) Ask restaurants to grill, bake, or steam items instead of frying them. 2) Choose proteins like chicken, fish or turkey. Select carbs that can be cooked without oil like steamed vegetables or berries. 3) Portion sizes should follow the estimates in your meal plan using your hand as a guide. 4) Skip appetizers, desserts, alcohol and added fats to stay on track with your nutrition goals.

Uploaded by

Alexandra carrillo
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Restaurant

Restaurant
Ordering System
Rule 1) There are a few exceptions but virtually every restaurant's menu can be modified in order to fit a health lifestyle.
Rule 2) You do not HAVE to eat ever. You can always wait until you get home, or back to a hotel. You will not die. Your
metabolism will not slow down.
Rule 3) "Can you GRILL, BAKE, OR STEAM that?" is the question you will ask when ordering food at any restaurant.
Rule 4) For portions, stick with the rough estimate on the top of your plan using your hand.

do not order off the menu. observe what


proteins/carbs/veggies are on the menu,
then choose from there.

Step 1 Step 2
pick your protein skip your fat
(These will be your most likely sources) (These will be your most likely sources)

chicken breast (skinless) we do this because fats on their own are


pork tenderloin difficult to measure and often are used on
jerk chicken top of foods on your meals out. even when
0% greek yogurt asked to put on the side, eyeballing tabl
any white fish spoons etc is a surefire way to get in trouble,
egg whites , so just skip it.
0% cottage cheese
any shellfish
99% lean turkey breast

can you grill, bake, or steam that?"


can you grill, bake, or steam that?
and be sure to leave out any added oils.

STEP 2.5
observe the carbs on the menu - pick anything that can be
cooked without oil. if you do not know, ask!
Step 3 Step 4
pick your carb pick your veggies
(This one is easy)
1.5 cup mash sweet pot
1 cup cooked white ric steamed asparagus
1.5 cup any berries salad (no dressing, lemon juice,
1 cup cooked brown ric light balsamic)
1.5 cup mash red potat steamed green beans
3 slices ezekiel bread steamed brocoli
1 cup cooked quinoa mixed greens
1 cup pasta (no dressing)
1 cup any beans
2/3 cup (dry) rolled oat
1 cup cooked couscous
1 piece of fruit (fist size)
if not a cold-served veggie: "can you grill,
can you grill, bake, or steam that?"
bake, or steam that?" and be sure to leave
and be sure to leave out any added oils.
out any oils.

STEP 5
skip dessert, appetizers, & alcohol. people want you there because of
who you are… not because of what you drink or eay with them.

they honestly don't care.


if you feel uncomfortable drinking water, simply ask for a seltzer & lime. it has no calories.

FAQ #1)
what if i go over to a friend's house??
(option #1) plan ahead by eating before hand and only lightly eating while you are there
sticking to grilled meats. serve yourself.

(option #2) let them know ahead of time that you are happy to bring some meat over to cook
with t and some vegetables. you can cook together, and bringing food makes you a gener-
ous, nondemanding friend.

You might also like