Well, I’m back from New York, and I had a grand time! The City that Never Sleeps is definitely filled with some great energy!
So back to the topic at hand – Eating in a Pickle. In my last post, I discussed Scenario #1: You need something quick to eat. I talked about keeping emergency food stashed in your freezer and choosing healthy “fast food.” Now let’s talk about Scenario #2.
You’re out to eat with a client, colleague, or friend, and you want more than just a green salad with balsamic vinaigrette. What do you do?
As I’ve said before, food has an amazing way of bringing people together, so usually when I spend time with friends and family, there’s some form of eating involved. And suffice it to say, when you’re entertaining co-workers or a client, wining and dining is usually in order. So how bad would it look if you brought a Tupperware of salad into the restaurant (you’d probably get kicked out) or if you ordered nothing but a green salad while your client ordered the 24-ounce New York steak with mashed potatoes, a pint of beer, and the chocolate-lovers cake for dessert?
You have to survive in the social world of eating without completely compromising your nutritional values. Contrary to popular belief, it’s not impossible to do. There’s usually something on the menu that you can eat without feeling completely guilty or freaked out afterwards. Sometimes it might take some special requests to the waiter to adjust, but it’s doable.
So let’s start with my usual guidelines when choosing menu items. These are actually the same guidelines I discussed in my last post. Same idea here:
- The meal must include some kind of lean protein and fibrous carb (fruits and vegetables). If it includes a starchy carb, it must be either made from whole grains or there shouldn’t be too much of it.
- Nothing fried
- No creamy or cheesy sauces, minimal butter and cheese
- Stay away from anything that’s likely to include MSG, be overloaded with sodium, or use plenty of artificial ingredients.
Sometimes you have to ask the waiter to modify things for you. Usually they’re pretty open to doing that. Here are some other rules of thumb I follow, some of which sometimes require special requests:
- Ask for salad dressing and sauces on the side
- Always order the vinaigrettes (skip the ranch, thousand island, and blue cheese)
- Make sure to ask for whole wheat toast and order it dry
- Always pass on the sour cream
- Order the side salad instead of the fries
- Always order the non-cream-based soups (broth-based are better – chicken noodle, garden vegetable, etc.)
- Just say “no” to any pastas with cream-based sauces – pastas tossed with pesto, tomato sauce, or EVOO are better
- Always hold the mayo
- Ask for brown rice
- Always order water (never soft drinks or sweetened teas)
So, here are some restaurants you might find me at, and what I usually choose to order (when I’m not using my 10% cheat meals):
- Subway – 6” Turkey sandwich on wheat with all the veggies, pepperjack cheese, and a touch of dijon mustard (280 calories, 4.5g fat, 1.5g saturated fat, 46g carbs, 5g fiber, 18g protein)
- McDonald’s (yes, when I’m in a pickle, you might find me here) – Asian salad with grilled chicken. I usually only use about 1/4 of the packet of dressing (300 calories, 10g fat, 1g saturated fat, 23g carbs, 5g fiber, 32g protein)
- Starbucks – Tall Americano with a touch of cream and a 1/2 packet of Sugar in the Raw, Perfect Oatmeal with dried fruit and walnuts (ask if they can put some of their vanilla protein powder in your oatmeal)
- Red Robin – Grilled turkey burger, hold the mayo, order a side salad instead of fries (512 calories, 22g fat, 51g carbs, 3g fiber, 29g protein)
- Panera – Half Orchard Harvest Salad with Chicken + Cup of Lowfat Chicken Noodle Soup (370 calories, 18g fat, 4g saturated fat, 32g carbs, 4g fiber, 23g protein)
And here are some local restaurants you might find me at if you’re in the Bellevue/Redmond/Kirkland/Seattle area:
- Taphouse Grill, Bellevue/Seattle – Seared Ahi Salad (dressing on the side) or Peppered Ahi Tuna Sandwhich, very light on the wasabi aioli, with the coleslaw or side salad instead of fries
- SushiMe, Bellevue – any fresh sushi, go easy on the fried varieties
- Pho Hoa, all around the greater Seattle area – Pho Tai (noodle soup with eye round steak) or the variety with chicken, or Bun Ga Nuong (grilled chicken with vermicelli noodles and vegetables)
- Village Cafe, Redmond – Half order of the Popeye Omelet, substitute the hashbrowns with fruit cup, and if I must have pancakes, I order the buckwheat variety and dip it in the syrup rather than drench it with syrup…and I never butter my pancakes
- Cactus, Kirkland/Alki/Madison – Sonoran Spa Chicken
Hopefully that gives you some ideas. As with the last post, when you’re in a pickle, you never know what exactly is in the food you’re ordering. Just do the best you can to make wise choices, and don’t be afraid to ask for modifications. Just because you’ve made a choice to eat well doesn’t mean you have to give up your social life or your career.