Can You Eat Healthy At A Restaurant
by Bill · Filed Under: Food · Nutrition · Trim Kitchen Tuesday's · Uncategorized
Hi There! I’m so glad that you stopped by for quick bite! Well, at least maybe I’ll make you a bit hungry after this post.
So why is it everyone I see says they just can’t eat healthy when they go out for lunch or breakfast or dinner. Bah! Humbug I say! Where’s your spirit of adventure? Where’s that quest for the 66 lb. turkey hanging out in the market? Will it take a Bob Marley to lead you by the hand to find the good out there? No I say ………Okay, I got carried away a bit, he, he…. But seriously folks, you can eat well at restaurants. You just have to look close at the menu and become educated.
Now I’ll post some well known restaurant menus items in a future article so you can really see what you’re eating, but look at the few things I found below.
Waking up early here on the Sun Coast, hopping in my little convertible and blasting over the St. Armand circle bridge I head to a favorite of mine, “The Blue Dolphin”. Two of my favorite people in all of Sarasota, Pam and Alex greet me warmly as I enter the small café’. Well known in all of Sarasota for having some of the best breakfast fare around, I quickly find a seat before the rush sets in. Pam slides in the booth with me and we enjoy catching up on what’s been happening and the news of her daughter and such. Pam knows my order by heart and places it with the chef. So you see in the picture a huge omelet with egg whites, spinach and tomatoes. Oh my gosh! The taste is incredible! They must use 8 to 10 egg whites and I literally have to be wheeled from the café’. Order a side of whole grain toast and you’ll be sure to start your day off right. Now just do the same at your local café’.
For lunch I find a local restaurant serving a mix of American fare. Once again treated like a King,
they seat me in a booth by the window and promptly take my order. This time I’ve ordered fish tacos. Now at one time I really wasn’t a fan of these, but have quickly caught on. Halibut, shredded cabbage tomato, and their sauce on tortilla. Okay, now the tortilla and sauce could be nixed, but I generally only eat one with the tortilla and the rest I leave on the plate. Sometimes I do sacrifice a tad, but all in all it was a great lunch with not too much to be guilty for.
For dinner I found Vino E Pasta. The owner and maitre d’ seats me in the corner. Now is that the power table or is the center table in the room, hmmm. Ordering snapper, grilled with tomatoes, herbs and onions, with a side of pasta I complete my day of eating out with a renewed since that I can do this and still eat well. Once again I forgo most of the pasta so I’m left with a very healthy meal and getting some of those Omega 3’s that we all need.
So can you do it? Do you want to do it? That’s the question. Do you think that triple burger from Wendy’s and being super sized with the fries and cola are going to get you to the weight you’re looking for? Well if that weight is upwards than be my guest.
But don’t be surprised some December night, late, late at night you hear a rattling sound, a chain clunking down the hallway, mist rolling under your door and you find me materializing right in front of you saying in a loud voice what your life could have been like if you had only chosen the right path.
Okay, again,……seriously, make some healthy choices today! Your body will love you for it! Please take amoment and SHARE this post bu clicking below and then just give it a little “Tweet” up top. Thanks!
Bill,
Thanks for the info… and for giving us all hope that we can enjoy a good restaurant meal without giving up on nutrition. Now that you’ve given us a few great examples, we can come up with some other meals that would work for us as well. You’ve got our taste buds smiling!
The breakfast looks awesome!
Thanks,
~ Pat and Lorna
http://TheCoolestCouple.com
Bill,
Thank you!! Awesome tips. I need to be reminded all the time to make healthy choices. Still working on it. But I know I can’t just work on my head and heart– gotta pay attention to my body too!
Hi Bill,
It must be a real pleasure to have such great places to eat where you live. I’m in a rural area in Washington state and there are no decent restaurants within half an hours drive (or more) here. We’ve been searching for over 6 years. We’d have to make a trip into the city to find some dishes like you have shown here!
That being said, my husband and I are both great cooks and we’ve found that we can eat much better by adding the money we save from Not eating out to the food budget. We think of cooking as a favorite pastime so it works well for us.
I agree with Pat and Lorna, too… the breakfast does look awesome! Love spinach and egg white omelets and the tomatoes are a nice touch.
Happy eating!
I guess it’s all about choices. One can go to a restaurant and choose unhealthy food, yet another one can go to a restaurant and choose healthy food. Thanks for the tips
Loic
Bill, Thanks for this. Barbara and I are working hard to lose weight and your site is a cool resource.
We too have found that you can eat well enough if you make the right choices.
The snapper looks great…must give that a try.
Very inspiring blog, Bill. Will definitely come again.
Best wishes
Peter
Bill, Dining out is something I really enjoy very much….. and I generally want to order something I don’t make at home…. which usually means something decadent and not quite so ‘healthy.’ (Which is probably why I often end up having breakfast at Millie’s when in Sarasota… ) Still, you make an excellent point…. and one I’m slowly working on. Tonight, we’re headed to dinner and I already know I’m having a steak, a salad and a baked sweet potato… followed by peach bread pudding…. Almost there…….. 
Small world… I’ve been to St. Arman’s circle many times! I have family in Sarasota and visit often…… yet, I’ve never been to either of the two places you mentioned…yet! I’ll be sure to stop in and visit next time and check them out!
That aside, I haven’t found that it’s difficult to eat healthy at a restaurant…just difficult to CHOOSE to eat healthy at a restaurant…
Have an awesome day,
Robin
Way to go Bill…great post. There are many ways to eat a decent meal at many restaurants. You are right…much of the time it might just take a little adventure to pull it off and perhaps a bit of an imagination when you look at the menu. I will often ask to change this or that and 80% of the time restaurants are happy to do so.
I appreciate you going out and then sharing…the pictures are great as well.
Blessings!
My big problem is I don’t want to eat healthy when I eat out. LOL
I figure if I’m out I want to eat something good, I can eat healthy at home anytime I want. I’m not eating out everyday so I want to make an event of it.
My problem is more mental, than not being able to find a healthy choice. It all comes back to mindset….. I can choose something healthy! I guess I need to tell myslef that 10 times before I walk in the door.
Thanks for sharing.
Rob
Hi Bill,
Thanks for the tips but I did get hungry. Dieting can be a hard thing to do but it’s so important to stay healthy and this helps. Looks good!. You’re right…we really do need to choose the right path.
Thanks for the great tips on eating out now I know why I never get the double whooper when My wife orders the food LOL, Seriously thou I love a veggie place I go out to eat at here in town they actuality pick your salad from a garden right in front of you. Also Olive Garden has a supper healthy menu you just have to order the right pasta combos.
I loved your tips on eating healthy because My garden will disappear as it does every winter then what healthy foods do I got left to eat? Help.
I hate store brought food I have a hard time finding anything great there of high nutritional value even the whole wheat bread I eat has me questioning it’s quality at times.
Sincerely
Monty Ferbert
I was so glad to come across this post, as my wife and I are fitness professionals and we’ve spent over 20 years showing people how they can eat healthy at restaurants. It’s easier than you think, and it still tastes good. More and more restaurants are designing healthier menus, so they are making it much easier for people to eat healthy.
Cheers,
Mike
Hi Bill,
This post reminds me of one of the reasons why I love coming over to the US .. the food, the restaurants, all in plentiful supply! I’d never heard of eating out for breakfast until I visited my friends in Texas. The portion sizes are HUGE too! Here in the UK we have great food and great restaurants but it’s not cheap to eat out and therefore is more of a luxury than a regular occurance. Sadly, ‘junk food’ is just as popular here as it is there and isn’t expensive.
A little of what you fancy can be a good thing … just not all the time! Realising there are always consequences for your actions is sensible too … unless you burn it off, those calories will just sit on your hips!
We clearly have very similar thoughts!
Right must dash, I have a training run that’s calling!!
Best wishes
Joanna
Hi Bill,
The best part of all of this is that you don’t have to diet when
trying to lose weight. When I lost my 35 pounds all I did was
change my eating habits making healthier choices.
I love being in the health and nutrition industry because I have
learned so much about eating and staying healthy.
BTW…that breakfast looks awesome!!!
All you have to do is make healthier choices and most of the time
it is still the food you love. Just a little bit lighter.
Thanks for the information!
Tommy D.
Hey Bill,
That omelet looks like the type of breakfast I cook for myself in the morning. Yum!
I used to think eating right when eating out was hard as well. I’m mean most restaurants in the past never really made it easy to anyone looking to eat healthy. But as you said, it’s all about being educated on what to look for on the menu and now a days restaurants have a “healthier options” section.
When I went through Bill Phillips “BFL” program I was forced to find healthier choices on the menu and once I understood what the good proteins and carbohydrates were it became fairly easy.
When you were describing the chains rattling and mist under the door I thought you were going to say that death was coming for the person for eating all those fatty burgers
In Success,
Howie Perks
Hey Bill,
I am so hungry now!
Thanks for taking the time to demystify the theory that all food you eat at restaurants is not healthy for you.
With a little common sense and look into what is on the menu it should be easy for those who are taking care of their health and wellbeing to figure out what is good or not.
Make it a great day!
God Bless,
-ed
Very good post. That’s what I’ve been saying all along. You don’t have to eat the most unhealthy dish on the menu just because it’s there. I always try to balance out what I eat. Now sometimes I admit, I do go for that single combo at Wendy’s but later on I’ll eat a salad or something healthier. Keep up the good work.
OK, now you’ve done it. It is late ad I am hungry. Very funny post from the Bob Marley angle. It reminds me of my sister who would play Christmas music in July. It is still in the 90s in Houston and fun to think about the Christmas holidays. I think you should resurrect (no pun intended) this post at Christmas time with great advise on holiday eating.
Going to the fridge!
Thank you Bill!
I grew up in the restaurant industry and know that there is always a way to eat healthy when your committed.
“Nothing tastes as good as thin feels.”
My experience is when I have an image of where I want my body and energy levels to be then it’s difficult to eat bad. I falter and when I do I ignore the image and eat something unhealthy.
I found that an 80% Zig (On Track) and 20% Zag (Not Deny Yourself of What You Love in Moderation) works to curb temptation.
It’s always great to receive reminders.
To Your Genius,
Eiji
Hey Bill!
I like this a lot! I am definitely guilty of throwing caution into the wind when I go out to eat. But I think the main key for me when I go out is that I always seem to “OVER-EAT!” Even when I pick healthy choices, I still will try to cram every last bite down my throat, going from feeling good, to feeling like someone might need to roll me out of the restaurant!
I know its probably just a choice, but any tips for us over-eaters?
I agree that there are a lot of healthy choices out there when you are eating out. It is just a matter of making the ‘right choices’. I’m starting a health & fitness challenge on Sunday ~ P90X and eating healthy, so I will be making sure I make the right choices. I don’t eat at restaurants very often, but even a lot of the fast food places have healthy choices these days.
Interesting post … a day in the life of healthy eating out. Thanks!
Wendy
Bill, great article about healthy eating. Bit concerned about all those eggs or should I say just egg whites in the omelet though. I know all the literature about not the yolk because of the cholesterol, but way back when I was taught that the whole egg contains lecithin which helps to emulisify cholesterol and therefore eat the whole egg. What are your thoughts?
Belinda
Hi Bill,
I love your site as we both are on the same path! I’m very much into eating for health
and do a little cooking vids on the side! You can make wise choices when you eat
out it’s just the matter of doing it!
Keep the post coming I will be watching…I would love to talk with you sometime!
Debby Beachy db
Skype: debby.beachy Wisconsin
Bill great blog. It’s nice to know that you can eat healthy and still enjoy an evening out at a nice restaurant. Thaks for bringing this information to light.
Ummm … sounds delicious, although I think the news on eggs is better. Now they say that the whole egg is perfectly fine. I’ve been eating whole eggs for a couple of months for breakfast – need to have my cholesterol checked, so I’ll be interested to see what it is, as it has run a bit high for the past couple of years.
Great post – eating out can be so hazardous to the waistline.
Wishing you a song in your heart,
Leslie
Belinda, I agree with you. I grew up eating whole eggs and being told that eggs were one of the healthiest foods on the planet.
Bill, I agree that when we eat out at restaurants we can choose carefully and select egg whites or egg beaters so that there is less fat and cholesterol. But what is blatantly missing from restaurant food is often healthy fruit, raw or just cooked vegetables. We are told to have at 5 or more portions of fruit and vegetables every day. A small smattering of spinach and tomatoes is not enough. We need full portions of vegetables. And then what about the bread that is often served, the tempting garlic rolls filled with butter (mmm!) or the toast (often white toast) with the breakfast omelet. And then the sometimes tempting desserts.
As someone who eats out often, I know that I eat so much better when I make my meals at home. I pile on the vegetables and have no bread. For breakfast, often starting with half a grapefruit and McCann’s Irish Oatmeal (cleans out the system).
But restaurants provide the variety and the warmth and friendliness that can make eating more enjoyable. It is just so tempting to overindulge, have more bread and more coffee, and a dessert that I wasn’t thinking about before.
Erica
I think you are right when it comes to making healthy choices. It is not the job of the restaurant to be our mother. We are adults and must make the right choices ourselves.
Thanks.
Part of what you are recommending would appear to be to choose the right restaurant. Don’t go to a fast food joint or a greasy spoon, for example. Unfortunately I am in a smaller town and the choices are more limited but you can still find the healthy choices if you look for them. Thanks for the article.
I’m vegetarian and have never walked out of a restaurant hungry! So it’s very possible to eat healthy at almost any restaurant. Most at least will have salads and will accommodate special requests or substitutions if you ask. If they refuse just remember not to go there anymore. Thanks for spurring a great discussion!
Hi Bill,
I’ve just had a lunch of tuna and pitta bread with a yogurt and was feeling pretty full and satified until I read your post! Now I could quite happily demolish one of the those omelettes!
I don’t eat out that often and when I do I find it easy to find a healthy option. I think Rob made a really good point and that’s when a lot of people go to a restaurant it’s a treat and they expect to have a gastronomic blow out. Which is absolutely fine now and again.
I exercise regularly and in the main eat pretty healthily. If I’m travelling and don’t think I’ll be able to find healthy food, I take something with me, even if it’s a meal replacement bar or RTD shake. I’d rather that than eat junk. I know that will sound uptight to a lot of people but I work pretty hard at making sure I get the right fuels and big changes in diet, even for a day, throw by system into chaos.
As you say though Bill, there’s a lot to be said for picking the right restaurant that will cater to your needs. Then you can get exactly what you want, which is great.
Thanks again.
Regards,
Andrew
Hi Bill,
This is my first visit to your blog. That was a fun journey to the restaurants. I agree with you, why punish yourself from not going to great places where the chefs have created a great and healthy meal. And do make wise choices, it is your future. rebecca
hi Bill,
Thanks for sharing such important information. I have always taught my wellness clients that it is “garbage in, garbage out”. They are amazed at what they learn and how education can change our habits.
I love your suggestions and it has made me very hungry . must dash to dinner right now…..
kind regards,
Clare
Eating healthy has to be the mindset and not eating for a reward or for pleasure. All of these reasons are short lived and unhealthy. It is all about getting your mind right. Once you do that, you can find pleasure in rewarding your body with helth food that will make you feel better. Make sense?
OK…I am officially chewing on the end of my pen which has 0 grams of protein and no flavor, but after reading your vivid descriptions of what you ate…well here we are!
A lot of people think that eating healthy has to be stoic or a means-to-an-end behavior, but it I think your post proved them wrong. Amazing things can be done with healthy ingredients if the chef knows what they are doing. If we can shift our diet, our tastes will naturally shift as well and when we have meals like what you have described here, it can bring tears to our eyes while we eat it and we won’t need a bottle full of antacids or a defibrillator to cope with the after effects!
I’m glad I found your blog. I’m brand new with Team Beachbody and I’m looking to network with as many coaches as possible.
I found this site from my upline coach at http://MyRecruitingSystem.com guy who runs that site recruited over 100 coaches his first month. Him and his wife took the top spot with the chairmans challenge that Beachbody was putting on and Carl is flying to their home to interview them.
He is allowing a few people outside of his team to use his system and it is awesome. I got the system and ad co-op and recruited 3 new coaches my first week. I also recruited my sister but I don’t think she is going to do much.
Talk with everyone later
? Linda in Cali ?
Hi Bill,
Great post! I always eat healthy and I find it’s not that hard to do when you eat out…it’s all about making the right choices! Now days most restaurants offer healthy choices.
Make it a great day,
MaryKay
Hello Bill
Making choices to eat healthy is very a very timely reminder. Two years ago I decided to change eating habits so as to not have to take a cholesterol lowering drug. At first eating out was a challenge. Just like you say in your post it can be done. I no longer take a drug to lower my cholesterol, keep reminding us about eating healthy.
Perry A Davis Jr
Music City USA
Hi Bill, I’m gonna love your articles. You’re right. You can make healthy choices at restaurants. The problem most people have, is they see all the fattening goodies on the menu, and they cave to the pressure of indulgence.Order the steamed veggies instead of fries, use self control,and you’ll be alright.
Joe LoFreso
Hi Bill,
I think people need to remember that when you go to a restaurant, you don’t have to make do, you can ask for certain ingredients to be left out of your choice of meal if you feel it’s too fattening; for example, salad dressings. Ok, it might be a bit dry but it’s all about doing what’s right for you if you want to eat healthy and/or lose weight.
Leave out ingredients, choose a less fattening meal…..we have a choice.
Denise
Bill, You really made me hungry with this post! When it comes to dining out, I try to make healthy choices. Even though sometimes I’m really tempted by something not so healthy. Like you said by “making healthy choices today our bodies will love us for it”.
Thanks for sharing this truly yummy post!
~Joseph McDevitt
Bill,
Very nice post! I agree with Joseph, this makes me hungry! It’s just like choosing food to eat from home! We have to buy the right stuff and take time to prepare it the right way! That takes time, money and energy! There are no quick resturaunts that serve delicious, healthy food! I wish there were!
Linda
Bill, I tend to eat good at home – and always seem to eat bad stuff at restaurants, wonder if it’s the pictures that lead to my bad choices.
Hey Great post,
This post definitely caught my attention because I have a problem of eating junk food. Once I saw this title I was excited to see what it had to say. Great points here I will take this in consideration next time I go to a restaurant
Thanks again!
Terell
Great information. Thank you for sharing it.
Linda I too use the system at http://myrecruitingsystem.com and while I did not recruit 3 people my first week I did sponsor 5 additional using the system last month. I am very part-time with Beachbody so this system is perfect for me.
Tony
Thanks
Linda thanks for the suggestion to visit http://myrecruitingsystem.com
I have been a coach for about a year and I love the business but it was growing slow. Not anymore thanks to http://myrecruitingsystem.com
I was able to recruit 3 new coaches in the last 2 weeks.
Kim
Hey Bill, LOVE your writing style!! This is such a great post and YES, I was hungry at the end of it! LOL — well, not really as I have just eaten lunch, but wow, do those choices ever look great!! I love this post for 2 reasons: 1, I am going out for dinner tonight and really want to make good choices! So this was a really great reminder for me! I know that in order to lose weight (which I am currently in the midst of) I need to really watch my carb intake, along with bad fat and a few other things, but I know it can be done!! I’m personally not a huge meat lover either, so I love your choices, especially the fish tacos!! No. 2, I am currently in Weight Watchers, so realizing that there are healthy, lower caolorie, quality foods available in restaurants is just awesome!!
Thanks for your leadership in this area!! I’ll definitely be back to read more of your posts!
HI Bill,
You ahve a great writing style, and some unusual food choices! I must admit since we ahd our daughter we ahven’t eaten out that much.
Now she is 5 it may be time to get out there and look for some meals that are not saturated with butter and salt!
Great piece.
Hey Bill,
Thanks for sharing the inspiration to eat health and good. We know it can be done, you just got to do it.
Now I’m hungry… LOL.
Thanks,
James
Bill you must be an oak! I would have ate every bite and loved it. Those were some tasty treats you were sharing and also a very practical way to look at eating healthy while eating out. Making reasonable decisions and then practicing moderation sounds like a great plan.
Steve
Exciting by way of. I ourselves am a new mealtime blower. I love the undertake more than one the latest catering few days, and often attempt these ‘house special’. It’s detained living cool, on top of that my niece delights in turning into pampered. Ready for following a lot of.