Ordering healthfully is the first step in creating a physique-friendly meal, but you also have to pay attention to portion size, and beware
the appetizers and desserts. You'll notice that none of our athletes dipped into the bread basket or even ordered dessert. If you seldom go
out to eat, you can usually order whatever you want with little consequences to your physique or health, But if the local deli knows you by
name, realize that restaurant mega-portions can add thousands of extra calories to your diet in a single week. The following the guidelines
below to make restaurant eating healthful and helpful to your physique.
Mexican
It's easy to mindlessly polish off a couple of baskets of chips, so try limiting yourself to, say 15 chips, then push the basket out of
reach. Your best bet is to select items from the a la carte menu, rather than ordering a combination plate. If your entree comes with cheese,
sour cream and guacamole, select just one of the three. Choose fajitas, soft tacos, chicken or beef burritos or chicken enchiladas rather
than heel/cheese enchiladas, tostadas, chimichangas or tacos made with fried tortillas. Lastly, ask for whole cooked beans rather than refried
beans.
Italian
Choose thin-crust pizza over thick regular stuffed. Top with ham, Canadian bacon and veggies rather than pepperoni or sausage. Minestrone
soup and green salads are great low-fat starters. Many pasta dishes are naturally low in fat, but the extreme portion sizes shoot the calorie
count sky-high. The best choices are pasta with marinara sauce or a tomato-based meat sauce. Chicken and veal Parmigiana are breaded, fried
and loaded with melted cheese; any Alfredo, cheese or pesto dish will add lots of fat grams to your meal.
Chinese
Go for steamed rice over fried. Sweet-and-sour or orange chicken dishes are usually deep-fried and loaded with fat and calories. Dishes like
cashew chicken are also loaded with calories because of the nuts. Try to order dishes that also come with vegetables, or gel a side of steamed
veggies with your meal.
Steakhouse
If you're craving steak, order London broil, filet mignon, sirloin or strip steak. Go for barbecue sauce rather than Bearnaise. Choose a
broth-based soup or green salad over clam chowder. If you're given a breadbasket, ask the server to remove the butter dish so you aren't
tempted. Ask for a baked potato (it you must, choose ether sour cream or butter) rather than French fries. Grilled fish or grilled chicken
are both great choices.
Deli / Sandwich Shops
Avoid tuna salad, chicken salad and anything served on a croissant or foccacia bread. Choose sliced roast beef, ham, turkey or chicken over
salami or pastrami. Just say no to cheese and mayo. On the side, go for baked chips rather than fried, or get fruit or a garden salad with
low-fat dressing.
Fast Food
Avoid double-meat burgers, cheese, sauces and mayonnaise, and toppings such as bacon. Choose grilled over fried, regular-size over giant.
We know protein's important, but most protein- rich fast food is also loaded with saturated fat.
