7 Tricks to Ordering Take Out

by Hilton Head Health Registered Dietitian Felicia Hackett

When eating convenience foods we have to remember that those are the foods that tend to lack vegetables, fruits, whole grains, beans, nuts, and seeds. Because of that you have to purposefully choose foods that are going to help with weight loss and weight maintenance but more importantly living well.

Look for entrees that have a vegetable in the name.

• Eggplant parmesan, broccoli and chicken.

Ask for double vegetables.

• Red curry with double vegetable or shrimp lo mein with double vegetables.

Have one starch.

• Skip the side of bread and just have the rice or potatoes that come with the meal. Mexican takeout? Pass on the tortilla chips and salsa and have 3 small corn or flour tortilla tacos with a side salad. Instead of queso choose a small order of guac to go with your yummy tacos. Both are energy dense foods but guac has healthy fats and vitamins that cheese does not.

When you get a choice between a baguette, chips, or an apple,

Choose the apple and have it for dessert and if you are full from the meal stick it in your bag or car for a quick pick me up later in the day.

At ice cream shops have the smallest size they offer.

• Sounds crazy but the “baby” size or dog friendly size would be a great portion.

Take the food out of the takeout box and place it on your 9” plate.

• Half of your plate should be non-starchy vegetables. If you have a slice of pizza, size down the slice so that it does not overhang on the plate and then make sure there is room to fill half of your plate with those non-starchy vegetables.

Mini-size fast food options.

• Stopping at fast food, have a kid size meal and if you feel hungry order a side salad

It is easier said than done but like anything else that we succeed in we have to practice. Convenience, quick-serve, and fast foods are in the world we live in. You have to make it work for you or it’s going to work you. Practice, practice, practice choosing better and soon enough it will become habit.

Hilton Head Health's Restaurant Survival Guide

For many, the holidays provide a variety of challenging food situations, one of which is that we tend to go out for dinner more often than usual. So I thought it would be a good time to review Hilton Head Health’s Restaurant Survival Guidelines. Reviewing and implementing these guidelines will help you stay on track to make good choices thoughout the holiday season.

Managing difficult situations starts with having a good plan, so here are a few things you can do even before you leave the house:  If given the opportunity, you choose the restaurant. If you are like me, there are a few of my favorite restaurants where it's easier to make better choices than others. Here in Hilton Head, I can eat well at Bonefish and not so well at Jim and Nick’s Barbeque. If you end up going to a restaurant you are not familiar with, see if their menu is available online. If it is a national chain, chances are the nutritional info will be available as well. Review the menu and decide what you are going to order, you won’t even have to look at the menu. Have a fit bite (formerly known as a metabo meal) a couple of hours before you go out. A growling stomach is the enemy of healthy choices and mindful eating. Finally, leave a couple of minutes early. If you feel rushed or stressed when you get to the restaurant, you’ll eat that way.

When you get to the restaurant, take a couple deep breaths, review your goals and how making healthy choices will help you reach them. If you must check out the menu, this is the perfect time to put the "Unwise, Better, Best" phrase into practice. Scan the menu, mentally categorize the options, ask the server for help if need be. You don’t necessarily have to make one of the best choices, but there is probably one of the 'better options' that you could be happy with. Speaking of making better choices, that is harder to do after a glass or wine or two. Keep in mind that “resolve dissolves in alcohol”. If you want an alcoholic beverage, enjoy it after you have placed your order.

Don’t hesitate to personalize your selections, requests like sauce and salad dressing on the side or veggies steamed plain are common and reasonable. Most restaurants are happy to accommodate them. Since restaurants tend to serve such large portions, go in with a strategy to manage them.  Perhaps you could split an entrée, ask for half to go (server brings you half the meal for you to enjoy at the restaurant and brings the other half boxed for you to take home when you are leaving) or order the 6-8 oz. steak instead of the 12 oz. portion. Once the food is served apply the mindful eating techniques you have practiced with Lisette. (if you're a past Guest) concentrate on eating slowly and savoring every bite, including dessert if you choose to indulge. Finally, during  holidays you might be going out with family and friends you may not often see, make the main goal of the dinner to enjoy their company.

The point of all of this is NOT to order miniscule portions of something you don't like; you don't want to leave a restaurant hungry and feeling deprived. That will only set you up to make poor choices later on. The goal is to leave the restaurant feeling satisfied after enjoying a flavorful, portion managed meal that will keep you moving toward achieving your important health goals, even during the challenging holiday season.

Mission: Find Healthy Nutritious Meals While Traveling

It is difficult to find fresh healthy food while traveling. Between the lack of time and availability of good fresh food, we have limited choices. Trust me, this mission is possible! Often we are so focused on our arriving to our destination in a timely manner rather than concerning ourselves with our own health and well-being. However, nutrition is the key to feeling good and fresh when you arrive to your final destination.

1. Communicate with your Server.  Specify no butter, grilled proteins, and dressing or sauce on the side just to name a few. Many restaurants have the ability to cook items lower calorie, they just might not advertise it on the menu.


2. Fruits and Vegetables!  These two are important, load them on any meal. Watch any extra additions of butter or sugar. Ask to have your vegetables steamed to avoid additional butter and verify that the fruit is not stored or served in syrup.


3. Water, Water, Water! Drink a lot of water throughout your busy travel day. Doing so will keep you full and satisfied longer and will keep you hydrated ensuring you arrive to your destination fresh and feeling well.


4. Break the menu down. Look at what is on the restaurant’s menu and ask to have those items prepared differently for you (You are worth it!) Ask for scrambled eggs at McDonald’s, order oatmeal from Starbucks without added sugar, and grilled chicken salad on a bed of greens with dressing on the side from a corporate restaurant.


5. Plan and bring a few snacks with you while traveling: Carrot sticks; baked pita chips, oranges, hard boiled eggs, and a prepared smoothie are great options to ensure that you will have something health to depend on.

Traveling can be fun, make eating healthy and nutritious a fun game while traveling. Just bob and weave through the unhealthy choices.  When in doubt remember Bob Wright’s Unwise, Better, Best.

Do you accept my mission?