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What to eat in restaurants when dieting?

Opt for salad or soup for a starter, followed by a simple main course like grilled chicken with vegetables. Avoid carby sides and dessert, and watch out for huge portion sizes. When you're trying to eat healthily, it's always easier to cook at home rather than dine out.

insider.com - The best things to order at a restaurant when you're on a diet - Insider

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The INSIDER Summary:

• INSIDER spoke to nutritionist Karen Ansel to find what to order and avoid while dining out. • Opt for salad or soup for a starter, followed by a simple main course like grilled chicken with vegetables. • Avoid carby sides and dessert, and watch out for huge portion sizes. When you're trying to eat healthily, it's always easier to cook at home rather than dine out. But if you're not completely antisocial, it helps to know what to order the next time you go out for lunch without compromising a healthy diet. INSIDER consulted nutritionist Karen Ansel (MS, RDN), author of "Healing Superfoods for Anti-Aging: Stay Younger, Live Longer," to find out what's best to order off a typical restaurant menu. For a starter, salad or soup are smart options. "Starting your meal with either a salad or a cup of broth-based soup can actually help you eat less of your meal overall," Ansel said. "They’re both packed with fiber and water, which help fill you up." As for the main course, Ansel's rule-of-thumb is to keep it basic. "Go with the simplest meals possible like grilled chicken or seafood," she said. Chances are, the less complicated the dish, the better it is for you. "Just be sure to skip the starchy sides like mashed potatoes, French fries or rice," Ansel said. These types of food are "packed with carbs," she said, and "contain loads of hidden fat, so they're a lot more caloric than they appear." She recommends opting for a side of vegetables instead. Dessert is a different story; unsurprisingly, Ansel recommends skipping it altogether. "Even healthy restaurant meals have too many calories, so the last thing you need is dessert," she said. But if you really feel like having something, she recommends a latte or cappuccino. The size of your meal is also crucial. "The average restaurant meal packs a whopping 1,205 calories," according to Ansel. "That's roughly 2/3 of the calories many people need in an entire day." It doesn't help that US portion sizes are bigger than they need to be. To ensure you're not eating an entire supersized entree, Ansel suggests splitting your meal with a friend, or asking the waiter to pack up half of your food in a to-go box to eat later. And if portions are really huge, the nutritionist advises skipping the main meal entirely and filling up with an appetizer and side salad instead.

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What can I eat instead of fast food?

Fresh, frozen, or no-added-salt canned vegetables; fresh and dried fruit; and fruit canned in juice. Quick-cooking grains such as 10-minute brown rice and whole-wheat couscous. Cartons of 100% orange juice, milk, applesauce, peanut butter, and yogurt in your fridge and cabinets. These work great for road trips, too.

webmd.com - Make and Take Meals: Fast-Food Alternatives - WebMD

It's late, your kids are hungry, and you don't have time to cook. Put down the phone and pass up the drive-through. You can rustle up a number of fast-food alternatives in minutes. Not only can you put together a faster, healthier meal -- with fewer calories and less fat and sodium -- but you can save money, too. "Americans spend nearly half their food dollars on food prepared away from home, but that only accounts for about 21% of the meals they eat," says Joanne Lichten, PhD, RD, author of How to Stay Healthy & Fit on the Road. Here are tips to show you how -- whether you're at home or on the road.

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