Keep on Track While Eating at Restaurants

I make certain it comes as no surprise that every meal eaten in restaurants, outside of your home, can be a real diet plan catastrophe and throw the most conscious eaters off their health and wellness track. The typical person has lunch out twice per week and supper once. That equates to one complete day of eating out each week from the 21 basic meals in a 7-day period.

However, hold the love handles, folks … this doesn’t represent the delivery and takeout orders that many tired and time-crunched experts make a nighttime regimen. This also disregards thinking about all the other daily menu-ordering opportunities that amazingly appear for today’s executives like breakfast buffets, coffee bar treats, food truck runs, catered conferences, plated events, co-worker happy hours and food-stationed events! And specialists really wonder why they cannot feel stimulated, clear their mind or reduce weight?

I enjoy eating in restaurants, having others cook and taking a trip for work/play as much as the next professional, so I’m going to share my Consuming Healthy Restaurant Guide for feeling, looking and working at your absolute best!

So, what are we attempting to make it through when we are eating out and ordering from menus?

The five major threats to falling off the course to health, efficiency and joy when eating at a dining establishment are: high carbohydrates, high calories, big servings, unhealthy active ingredients (sugar, salt, unhealthy fats, unhealthy animal products, food irritants) and the biggest danger to restaurant survival … your mindset. This my friends, is the real killer. When you stroll into a dining establishment your mind commands you to … order everything! Need to clean up plate! Diet begins tomorrow!


To increase your chances of survival and reduce your danger at restaurants, I wish to present 4 carb booby traps that clients come down with that are all beyond your actual meal!

– Drinks

When you sit down, the very first thing the wait staff gives you is a drink complete with carbs. Every beverage on a menu is either comprised of mostly carbohydrates (sugar), has added sugar or uses artificial sweetener, in the largest glass possible. This counts for at least one serving of carbs and sets you up for diet distress. Do not drink your calories.

– Giveaways

Well, well, well, look at what the wait personnel has actually brought to the table next! Bread, rolls, chips, popcorn and more are served prior to the meal. There is no complimentary lunch … not just is the cost of these giveaways folded into the price of your meal, however these freebies feature a lot more carbs and calories. Now you have actually had two servings of carbs even prior to you having actually chosen exactly what to buy. Forget the freebies.

– Appetizers

Appetizers can be used as a great restaurant survival strategy to minimize your servings by replacing them with an entree. Also, selecting a protein and/or vegetable-based appetizer is a winning option, however most appetizers are fried carb bombs. Take the spring roll for example, the word ‘spring’ is the only thing that looks like anything healthy! This meal is generally fried dough twisted around some iceberg lettuce with a sugar-based dipping sauce to include color and taste. The tally is now approximately three carbohydrate servings, all before your meal!

– Dessert

Did you leave room for dessert? Of course you did! Buying dessert would be the 4th serving of carbohydrates not including your actual meal. Specialists forget that the giveaway, appetizer and drink were types of dessert (carbohydrates). It is clear to see how eating in restaurants can ruin control fast! Another must-do restaurant survival method is to pick one carbohydrate for the entire meal: drink, appetizer, dessert or giveaway.

Buying dessert would be the fourth serving of carbs not including your actual meal. Another must-do restaurant survival technique is to select one carbohydrate for the entire meal: drink, appetizer, giveaway or dessert.

Buying Dinner when Eating at Restaurants

You have reached the centerpiece … the meal. It’s very likely that whatever your order for your dish, it will include a couple of big servings of carbohydrates as well. Simply consider the main dishes of a few of your preferred restaurants:

– Italian dining establishment = pasta

– Mexican restaurant = rice, tortillas and beans

– Japanese = white rice and noodles

– Chinese = white rice and noodles

– Indian = naan and white rice

– Other and American restaurants = wraps, bread/toast, croutons, bread sticks, English muffins, bagels, muffins, buns, noodles, potatoes, fries, couscous, rice or quinoa

The key when buying the main course is to select a meal with the protein you desire and then ask to substitute the carb for a green, non-starchy veggie or side salad.

Count Up the Carbs

Now let’s play a little game called ‘Count Up the Carbohydrates’ to see how well you have been learning from the Healthy Eating Restaurant Guide. Take a look at the list below of exactly what appears to be a healthy dinner … can you count up the carbohydrates? Yep, four! I spy wine, bread, dipping sauce and some sort of potato or starch on the meal plate. Here is why having many carbs spells PROBLEM.

A high ratio of carbs to protein will increase the sugar and fat-storing hormone insulin. Anytime there are more carbohydrates (fruit, starches, grains, drinks, dressings, sauces and sugary foods) than protein, your body will save the meal as fat due to the release of insulin. In the dinner photo above, there is a 4 carbohydrate to 1 protein ratio which implies insulin will be released.

Fat and protein and carbohydrates are utilized for fuel as the body launches the hormone glucagon when you have a greater ratio of protein to carbs! Both vegetables and fat do not have a hormonal reaction so they are the life preservers in dining establishment survival – constantly include them into your meal as much as you can. Notice in the image above how buying meat with a veggie side plus a salad with fat will totally subdue one glass of wine. By buying this high amount of protein, fat and veggies you will balance out 1-2 glasses of wine, a dessert, or a carbohydrate-rich freebie or appetizer.

In summary, the Healthy Eating Dining establishment Guide is really basic:

– Do not drink your calories

– Forget the giveaways

– Non-fried protein and vegetable-based appetizers only

– Pick one carbohydrate for the whole meal (dessert, wine, bread, fries, appetizer).

– Always count a high protein, fat and veggies ratio.

The application of this info is where you actually take a bite out of producing the work-life you picture.

So, let’s put down the fork, push the plate away and place our napkin on the table … it’s time to obtain to work.

Tab please!




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