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Six Worst Mistakes Nutritionists Notice at Restaurants
It’s still possible to maintain balance and stick with your goals by staying clear of traps that nutritionists
see their clients fall into.
1. Ignoring other meals
Take a moment to mentally map out your foods during the day. Check the restaurant menu
online before leaving home so you can choose a lighter meal like a green salad with egg or
salmon. This lets you balance your caloric intake while fueling up on a variety of food.
2. Arriving hungry
Before going, munch on small portions of protein like hummus or Greek yogurt, healthy fats
such as nuts or avocado, and veggies. Sometimes it can be difficult to distinguish between
hunger and thirst so remember to stay hydrated.
3. Ignoring cooking methods
Ask to substitute fried items with baked grilled versions. Trade sides like fries for a side salad,
steamed vegetables or baked sweet potato. If done properly, sautéing, simmering, roasting,
baking, grilling and steaming are all healthy. Look for these options on the menu or make a
request.
4. Ordering drinkable calories
Don’t forget that calories, sugar and preservatives aren’t limited to solid food. Drinks can derail
your efforts. Besides soda and milkshakes, fruit juices and drinks can pack lots of calories and
sugar. Alcohol not only adds calories but can worsen your other food choices.
When possible, stick to water or unsweetened ice tea. If craving more flavor, add lemon or lime.
If ordering alcohol, order it after you’ve eaten something to avoid drinking while hungry.
5. Disregarding portions
The average entrée can typically be enough for two or three meals. Some people eat a healthy
appetizer as their meal, which often is just enough food. You may also ask for a half portion,
split one entrée with another person or ask for a “to go” box and separate half the order when it
is first delivered. This allows you to have tomorrow’s lunch or dinner ready for you.
6. Slathering meals in sauce
Condiments like sauces and dressings will make or break a meal. For example, a waterfall of
creamy Ranch dressing can turn on otherwise healthy salad in a high calorie dish. A common
mistake is ordering a salad and thinking it’s healthy while its ingredients like cheese, bacon,
croutons, and high-calorie dressing add up to sometimes a day’s worth of calories.
A vinegar-based dressing is a lighter option. Request dressings and sauces on the side, whether
it’s mayonnaise for a sandwich or dressing for a salad.
It’s still possible to maintain balance and stick with your goals by staying clear of traps that nutritionists
see their clients fall into.
1. Ignoring other meals
Take a moment to mentally map out your foods during the day. Check the restaurant menu
online before leaving home so you can choose a lighter meal like a green salad with egg or
salmon. This lets you balance your caloric intake while fueling up on a variety of food.
2. Arriving hungry
Before going, munch on small portions of protein like hummus or Greek yogurt, healthy fats
such as nuts or avocado, and veggies. Sometimes it can be difficult to distinguish between
hunger and thirst so remember to stay hydrated.
3. Ignoring cooking methods
Ask to substitute fried items with baked grilled versions. Trade sides like fries for a side salad,
steamed vegetables or baked sweet potato. If done properly, sautéing, simmering, roasting,
baking, grilling and steaming are all healthy. Look for these options on the menu or make a
request.
4. Ordering drinkable calories
Don’t forget that calories, sugar and preservatives aren’t limited to solid food. Drinks can derail
your efforts. Besides soda and milkshakes, fruit juices and drinks can pack lots of calories and
sugar. Alcohol not only adds calories but can worsen your other food choices.
When possible, stick to water or unsweetened ice tea. If craving more flavor, add lemon or lime.
If ordering alcohol, order it after you’ve eaten something to avoid drinking while hungry.
5. Disregarding portions
The average entrée can typically be enough for two or three meals. Some people eat a healthy
appetizer as their meal, which often is just enough food. You may also ask for a half portion,
split one entrée with another person or ask for a “to go” box and separate half the order when it
is first delivered. This allows you to have tomorrow’s lunch or dinner ready for you.
6. Slathering meals in sauce
Condiments like sauces and dressings will make or break a meal. For example, a waterfall of
creamy Ranch dressing can turn on otherwise healthy salad in a high calorie dish. A common
mistake is ordering a salad and thinking it’s healthy while its ingredients like cheese, bacon,
croutons, and high-calorie dressing add up to sometimes a day’s worth of calories.
A vinegar-based dressing is a lighter option. Request dressings and sauces on the side, whether
it’s mayonnaise for a sandwich or dressing for a salad.
