Watch the add-ons to vegetable salads

Watch the add-ons to vegetable salads
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Even salads that are mostly raw vegetables are a problem if they’re loaded with cheese, meats and refined grains like croutons. Italian antipasto salads also are a health challenge, with all their salami, spicy ham and cheese. Get the salad, but ask for vegetables only.

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Do the fork dip

Do the fork dip
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Don’t like it when your salad is drowning in a sea of oil? Get your dressing on the side, in a small bowl. Dip your empty fork into the dressing, then skewer a forkful of salad. You’ll be surprised at how this tastes just right, and how little dressing you’ll use.

Check the menu before you leave home

Check the menu before you leave home
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Most restaurants post their menus on their websites, and many provide nutritional information and highlight healthier options. You can decide before you ever arrive and place your order. Conversely, if you don’t see anything that’s healthy, pick another restaurant.

Here are 13 things wait staff won’t eat at their own restaurants.

Read between the lines

Read between the lines
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Any menu description that uses the words creamy, breaded, crisp, sauced or stuffed is likely loaded with saturated fats. Other “beware of” words include: buttery, sautéed, pan-fried, au gratin, Thermidor, Newburg, Parmesan, cheese sauce, scalloped, and au lait, à la mode, or au fromage (with milk, ice cream, or cheese).

Ask the waiter to skip the bread basket

Ask the waiter to skip the bread basket
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If you must have something to munch on while you wait for your order, ask for a plate of raw vegetables.

Here are 14 red flags you’re about to eat at a bad restaurant.

Skip the fancy drinks

Skip the fancy drinks
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If you must order an alcoholic drink, forget the margaritas, piña coladas and other exotic mixed drinks. They often include sugary mixers. Opt instead for a glass of wine, a light beer, a vodka and tonic or a simple martini (without the chocolate liquor, sour green apple schnapps, or triple sec).

Order fish

Order fish
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Just make sure it’s not fried. When the CSPI evaluated food served at seafood chains and independent restaurants, researchers found low-fat and low-sodium options abounded. Plus, you can order seafood so many different ways – steamed, baked, broiled, sautéed, blackened, or grilled.

Check out the ten best vegetables for weight loss.

Drink water throughout the meal

Drink water throughout the meal
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It will slow you down, help you enjoy the food more, and let the message get to your brain that you’re full – before your plate is empty.

Here are 10 ways your body changes when you start drinking enough water.

Top a baked potato with veggies from the salad bar

Top a baked potato with veggies from the salad bar
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Or ask if they have salsa – the ultimate potato topper, both in terms of flavour and health. Just go easy on the butter and sour cream.

Here are 8 of the worst eating habits for your sleep.

Always dress up to go out

Always dress up to go out
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Even if it’s just a regular family restaurant. If you view eating out as an event or a treat, rather than a way to get an everyday dinner, you won’t eat out as often. And that’s good from both a health and a cost standpoint.

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