Cut the Calories: Healthy Alternatives When Dining Out

By Alisa Hrustic on March 8, 2014

As a college student, or just as your every day individual living in a world full of glorious restaurants serving delicious foods, going out to eat and tasting new foods is always an experience. What's better than a burrito smothered with queso for lunch? Topping it off with a trip to Dairy Queen for your favorite blizzard after (if you still somehow have room in your stomach).

What most of us don't realize is that some of the most mouth watering and taste-bud fulfilling choices on a menu can be the worst options for our health. Here are a few calorie-filled temptations, and how to go about choosing something just as delicious and far more beneficial for your body.

(Calorie counts found here, menu options and photos found on official sites of listed restaurants) 

Start your morning off right:

IHOP's Breakfast Sampler has about 1200 calories. Close to 700 are calories from fat!

IHOP's Breakfast Sampler has about 1200 calories. Close to 700 are calories from fat!

Breakfast food is such a tease. You don’t realize how hungry you are until the smell of bacon hits your nose, and it’s usually downhill from there. A normal hearty breakfast offered at restaurants often includes:

  • Pancakes, French toasts, etc. (anything that can be smothered in syrup)
  • Bacon, sausage, etc. (fried meat)
  • Hash browns, country potatoes, white breads (buttery starches)

While all of these things are perfectly fine in moderation (and probably really satisfying all the time), it’s important to remember that breakfast really is the most important meal of the day. This meal determines what kind of energy your body is receiving to kick start your morning, so be good to it. If you want to go out and enjoy breakfast, remember that there are plenty of choices that won’t be covered in grease:

  • Eggs are a classic. Ask your server if there are any low calories or egg white substitute options, a
    IHOP's Simple Fit Veggie Omlette with fruit is only 320 calories, about 90 from fat

    IHOP's Simple Fit Veggie Omlette with fruit is only 320 calories, about 90 from fat

    lot of restaurants can accommodate these requests! They’re low in fat, rich in protein, and will curb your appetite.

  • Carbs are okay. You just have to eat the right kind. If you want to go for bread, whole wheat is rich in fiber as opposed to white breads.
  • Fruit will be your best friend. It’s super filling and refreshing. Every fruit has lots of vitamins and nutrients that will give you more energy than meats and starches. Strawberries and oranges are an excellent source of vitamin C!

Boost Your Mid-day Energy:

So you’ve had a long morning and don’t have time to make yourself a quick and nutritious lunch? It's understandable! Life is hectic and people are busy with school, work, and getting through life. Grabbing something at a restaurant (especially a fast food chain) is quick and easy. We often take our lunch breaks with friends; remind them and yourself that there is a plethora of choices that will boost your energy and keep you feeling light to get you through the rest of your day.

Steak 'n Shake's Original Steakburger with Cheese consists of 330 calories, about 150 from fat.

Steak 'n Shake's Original Steakburger with Cheese consists of 330 calories, about 150 from fat.

We're often steered toward these options for lunch:

  • Sandwiches, pizza, and anything quick is usually the first go-to
  • Fried and greasy meats
  • Sides high in carbs, sodium, and fat like french fries, onion rings, etc.

It is often recommended that lunch be your biggest mealof the day. Eating our

To conclude a classic Steak n' Shake meal, french fries add an extra 440 calories, about 190 from fat.

To conclude a classic Steak n' Shake meal, french fries add an extra 440 calories, about 190 from fat.

biggest meal in the middle of our day is beneficial because food is still being metabolized, which allows the body to avoid converting the food to fat instead. Plus, choosing heavy foods like burgers or fried anything will most likely make you sluggish, resulting in loss of motivation rather than the boost in energy healthy foods should give you. You know the sleepy after-Thanksgiving mood? This can be avoided by choosing foods lower in fat, carbs, and sugars:

  • Have you had any vegetables (especially dark greens) today? A study done at Harvard School of Public Health recommends that our plates contain at least half fruit or vegetables every meal. WebMD explains that dark greens are rich in fiber, and vitamins and minerals that help protect the body against health risks like heart disease.
  • Lean meats, especially deli meats like turkey, are a low fat, low carb, and low sugar source of protein. Be sure to order whole grain breads if you opt for a sandwich!
  • Brown rice, black beans, avocado, and blueberries are a few examples of super foods you should be enriching your diet, so keep these in mind when building your lunch.
  • Remember quick food doesn't need to be unhealthy food!
Panera Bread's Roasted Turkey Avocado BLT is a yummy combo of lean meat and vitamin rich foods like avocado and tomato. Only 256 calories, about 100 from fat!

Panera Bread's Roasted Turkey Avocado BLT is a yummy combo of lean meat and vitamin rich foods like avocado and tomato. Only 256 calories, about 100 from fat!

Places like Panera Bread are quick with lots of options. The "You-Pick-2" allows you to build a meal yourself. Go for a tasty sandwich and unique salad to get a balanced meal all for under $10.00.

Half of their Tai Chopped Chicken Salad only adds 234 more calories and a ton of flavor! There are plenty of yummy and nutritious salad options at Panera.

Half of their Tai Chopped Chicken Salad only adds 234 more calories and a ton of flavor! There are plenty of yummy and nutritious salad options at Panera.

 

 

 

 

 

 

Go Lean for Dinner:

Going out for dinner can be a really great time to spend alone, with your significant other, or a big group of friends. It's an event that should leave you feeling satisfied and happy, so make sure you realize there are a ton of amazing options that go beyond the typical, and often unhealthy dinner selections at various restaurants.

Olive Garden's Chicken Fettuccini Alfredo is delicious….and full of unwanted calories, around 1500 actually. Around 740 from fat. A single breadstick adds an extra 140 calories!

Olive Garden's Chicken Fettuccini Alfredo is delicious….and full of unwanted calories, around 1500 actually. Around 740 from fat. A single breadstick adds an extra 140 calories!

 

Common dinner components at a restaurant can include:

  • White pasta, which is high in carbs
  • Thick meats like steaks and fried chicken
  • Buttery, fatty sides like mashed potatoes

Following the lunch guidelines should help you when selecting a nutritious dinner as well. Remember, lunch should be bigger than your dinner. Don't overeat just because you can (and are often tempted to because your plate is full of savory classics). Keep these tips in mind when ordering:

  • Try substituting pastas, and heavy meats like beef and chicken with fish. According to the Washington State Department of Health, fish is the way to go. It's low fat, high in protein, and filled with omega-3-fatty acids like
    Olive Garden's Herb-Grilled Salmon is served with seasoned broccoli and only amounts to 430 calories, about 170 from fat.

    Olive Garden's Herb-Grilled Salmon is served with seasoned broccoli and only amounts to 430 calories, about 170 from fat.

    Vitamins D and B2, and is also rich in calcium and potassium. All of its vitamins and nutrients are known to lower blood pressure and reduce heart risks.

  • Remember half your plate should be vegetables! Tomatoes, broccoli, and peppers all offer unique benefits and a punch of flavor.
  • While it is often complementary, alcohol and sugary drinks like soda with dinner are a big no-no. These beverages offer unnecessary calories and fill your stomach with sugars instead of beneficial nutrients. Stick to water, you need lots of it (about 6-9 glasses a day depending on your weight and physical activity).

Sweets, please:

This quick and sweet dessert is only 150 calories, only 18 from fat!

This quick and sweet dessert is only 150 calories, only 18 from fat!

Finally, dessert! Instead of indulging in cakes, pies, and ice cream, try opting for a fresh fruit yogurt parfait or if you're really craving it, dark chocolate is actually packed full of antioxidants. Even places like McDonald's offer these kinds of options.

It's always risky dining out instead of cooking for yourself; you can't be sure of how it is prepared and what it is actually composed of. It's important to recognize that healthy options do exist and all is fair in moderation. Positive alternatives to the not-so-good-for-you classics should always be in mind, but treating yourself every once in a while is just as important.
(Want more from Alisa? Find other articles here!)

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