In last weeks blog, Eating Out Can Sabotage Your Weight Loss, I talked about the benefits of eating at home and how eating out can be ruining your weight loss efforts. However, there are still going to be times you are going to want to eat out. Dave and I love eating out, so I get it! But as I mentioned in last weeks blog, it can really wreak havoc on your weight loss efforts. I’m not going to lie, it definitely takes willpower and maybe even a little conditioning to not order a cheeseburger and fries when I go out, but I’ve learned if I don’t want to totally undo all my efforts then I need to make smart choices when I go out. The truth is, you will never actually know exactly what you are eating unless you inquire to the chef about exactly how they are preparing and cooking the food. There are always going to be the “hidden foods” that I spoke about in last weeks blog. However, there ARE menu buzz words that you can look for that typically indicate that they are healthier choices.

When you are ordering, look for items with these words: baked, steamed, broiled, boiled, grilled, light, marinated (be careful what it’s marinated in), multigrain, roasted, seasoned, and vinaigrette. While they don’t always guarantee that you are eating healthy, low calorie foods, chances are, menu items that have these specific buzz words will be your healthiest options.

Now of course there are also bad menu buzz words to look for as well. These words are typically going to indicate the unhealthiest and most calorie laden foods. These words are: breaded, fried, stuffed, battered, buttered or buttery, creamed or creamy, loaded, platters, casseroles, crispy, crunchy, and foods that are bottomless.

If there is an item on the menu that you really want to have and they don’t have the ideal buzz word you are looking for, don’t be afraid to ask your server about having it prepared differently. A lot of times I will order a salad that calls for crispy or fried chicken, and I will request to have it with grilled chicken. I will also ask them to keep off the creamy dressing and instead get a vinaigrette on the side. Most places will make these simple changes at no extra cost. The true cost is in you not asking, and sabotaging your weight loss efforts.