The good thing is that most restaurants' menus are now available online, and so are the calories for each dish. Sometimes you will be shocked at the calorie content for things that sound healthy! Some salads are more than 1,000 calories, and a "healthy" grilled chicken sandwich can easily top that at some places. So before you go to any restaurant, look up the menu online, and preselect what you are going to order. Things to take into consideration include the total calories, calories from fat, and grams of sugar. Find a few things that might fit into your plan, and then see if you can modify it to make it even better.
For example, you can order a salad with oil and vinegar on the side, and most likely reduce the calories and fat by up to 70%. Or you can order your sandwich with no cheese, no mayonnaise and on whole wheat instead of grilled sourdough. Don't be afraid to special order! Let your server know up front that you will be requesting substitutions, but that you are a good tipper! If you give them a good tip for their efforts, they are most happy to accommodate your wishes.
If you aren't able to see the menu beforehand, there are some simple guidelines to look for.
Avoid:
Look for:
If you aren't sure about the sauce, ask for it on the side. Stick to veggies and salad as your sides, and don't be afraid to request no butter. That alone can save you up to 200 calories on your plate! Pass on the bread basket-- all you will do is fill up your stomach with simple carbohydrates, causing a blood sugar spike and limiting your appetite for healthy, nutritious food. Instead, start your meal off with a dinner salad topped with olive oil and vinegar or a broth based soup.
Portions in most restaurants are more than three times the size that they were 30 years ago. Ask for them to serve you half of your entrée, and to bring the other half in a to-go container so you can take it home. Bam! You are less likely to overeat, AND you have dinner for tomorrow! Double score!
What about fast food? You know there are times when you are rushing home from your kids' soccer practice, it's already 7:00, there is still homework to be done and showers to be taken, and the only thing there is time for is the drive through. Does that mean you need to shrug it off as impossible to eat clean? No! Most fast food restaurants have semi-decent options if you find yourself with no other option.
El Pollo Loco is one of my personal favorites. Their two piece chicken meal with all white meat chicken is delicious. You can order it with boneless, skinless chicken, or I prefer to order it the regular way and take the skin off myself (it is much juicier and tastier that way). You can get it with two sides, so I get a side salad and steamed veggies. Add in a corn tortilla and some salsa, and you have a well balanced, yummy meal! 
Chick-Fil-A also has some good options. Their grilled chicken salad is yummy, and their grilled chicken sandwich on whole wheat with no added sauces is delicious. They even offer a side salad or fresh fruit cup as a side, instead of French fries. Now that's what I'm talking about!
Wendy's has a great side salad as well, and their cup of chili is actually very low fat and low calorie, and tastes delicious. Together you have your protein and your complex carbohydrates-- a great option (just don't get a soda!)
Panera Bread is another great option for quick on-the-go meals. I love Panera's Strawberry Poppyseed Chicken Salad, offered in the summer months, with a cup of their low-fat vegetable soup with pesto. Panera also allows you to choose an apple for a side, and for kids they even offer an organic yogurt side dish! Another great thing about Panera's menu is that the calories are prominently displayed in the restaurants, leaving very little to ponder. Just avoid the very tempting question, "would you like to add a pastry to your order for only 99 cents?" 
What about when you are out and about for breakfast? As you have probably heard a million times, it is extremely important to eat breakfast. If you had to leave the house in a rush and forgot to grab something, don't skip breakfast all together. But don't use it as an excuse to get an 800 calorie coffee drink or a donut, either. One of my favorite fast food breakfasts the Spinach Feta Eggwhite Wrap from Starbucks. It is a whole wheat tortilla wrapped around egg whites, spinach, roasted red peppers, and feta cheese. It is delicious, and with only 290 calories, including 6 grams of fiber and 19 grams of protein, it will keep you fueled up for hours. If you do decide to grab a drink with that, opt for a non-fat latte or iced green tea, unsweetened. As you can see, if you choose wisely, you are never too busy or in too much of a rush to eat healthy! So stop making those excuses and keep on choosing to live a healthy life, regardless of the circumstances you face!
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