5 easy tricks a dietitian uses to stick to her diet when eating out
"You're more likely to be persuaded to change your game plan after hearing friends' non-compliant orders," Stewart said. "Get it on paper before you're led into temptation!"
Tip 5. Once you've made your mind up, order first so that you can't be swayed by your companions' tempting options!
Tip 4. Stewart makes sure there's some kind of fat content for satiety. If you're having a salad, see if you can add an avocado or an egg. If you're having sautéed vegetables, olive oil can help. Fiber is also good for filling you up, but that comes naturally in all vegetables.
"Most restaurants don't provide a sizable vegetable portion," Stewart says. She recommends asking to double the order of vegetables.
Watch out for salads that too often lack enough actual vegetables, or are heavily sauced, Stewart warns.
Tip 3. Become a pro at navigating the menu. Stewart suggests zeroing in on the entrees section and identifying the main proteins offered, then seeing if you can build a plate around that.
When Stewart goes for Mexican, she asks for sliced cucumber or zucchini to dip in the salsa and guacamole. "Otherwise, that bag of chips will be demolished in minutes and I'll have no desire to consume my delicious meal," she says.
Tip 2: Don't be afraid to ask for a substitution if a restaurant doesn't suit your diet.
Stewart says if a restaurant has "a good section of protein based entrees and green sides, you’re set!"
Stewart recommends looking at menus online beforehand to see what types of food they have. She notes Italian food tends to be a "risky choice, unless it has coastal influences" because restaurants in the US tend to serve white pasta and white bread, both highly refined carbs.
Tip 1. Be prepared before you go by picking the right restaurant.
So Stewart shares dishes she orders at local Dallas restaurants in the "What Would Whitney Order" section of her weekly newsletters and posts them on her Instagram.
Source: Whitness Nutrition
Stewart believes people shouldn't allow any kind of dietary restriction or health goal to stop them from enjoying eating out. As a dietitian, she says that "setting an example and walking the talk is vital" to her practice.
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