Dining out while following the program can be a challenge as many restaurants will serve portions that are too large, or do not have enough portion of protein on salads or have hidden calories and carbohydrates in many entrées and salads. If you are skipping any of the MF meals or do not properly portion the L&G meal, this can hinder your weight loss efforts.

The best thing to do when dining out regardless of the type of food, is to follow the L&G meal parameters as closely as possible.

Ordering meat/fish/poultry "naked" (without sauces) is always best, as well as ordering vegetables ("naked") that are on the approved vegetable list.

Portion sizes are often way too big! In many restaurants, the servings will be 3-4 times what is recommended for a healthy serving size - so be careful! To assist you with this you can ask for a "to-go" container to be delivered at the same time as your meal. Portion your meal when it arrives accordingly and put the rest in the "to-go" container for another meal (or two).

Some visual cues I can provide for the portions recommended in the L&G meal include:

Meat/fish/poultry:

Leanest options (7oz.): portion should be slightly bigger than 2 decks of playing cards

Leaner options (6oz.): portion should be the same size as 2 decks of playing cards

Lean options (5oz.): portion should be slightly less than 2 decks of playing cards

Vegetables:

1 cup of salad greens = the size of a baseball

1/2 cup of vegetables = 1/2 the size of a baseball

Many people do choose to consume fast-food restaurant salads, however some can be very deceiving!  However, there are a few that fit the guidelines or close to the guidelines for the L&G meal when you are in a pinch while traveling.  Ask for grilled chicken instead of crispy, avoid croutons, cheese and higher carb dressings. 

For a place like a Mexican restaurant, you may find it easiest to order an item like fajitas and simply choose not to use the flour tortillas, beans/rice and items like sour cream, guacamole.

Here are some other "tricks" of the trade for anytime you are dining out:

--Ask your server not bring the bread & butter to the table.

--Inquire about how items are prepared or what ingredients they might contain if you are unsure; it's always okay to ask questions!

--Look for grilled entree options (such as lean beef, chicken, salmon, shrimp, etc)

--Ask for fresh (steamed or grilled) vegetables in place of potatoes

--ALWAYS, Always, always, request for any "sauces" or "dressings" to be served on the side. These are often high in either calories, carbohydrates or both; you'll find that most items are just as tasty without these additions...and without that layer of "special sauce" you can actually see what food your enjoying!

--Ask for items to be prepared without any additional fats or oils. Some places will "steam" vegetables, but instead use a butter preparation to do so.

--Again, don't be afraid to ask questions and request special options or preparation styles. YOU are the one paying for the food and YOU are the one who should be able to order what you want to eat. Most places are more than willing to accommodate any special orders. Feel like you're being a "pest" anyway? A nice tip is an easy way to say "thank you"

--Do your homework ahead of time. Many places now post the nutritional value of their meal items or at least their menu so you can be prepared with your choices before ever stepping foot in the restaurant...or maybe to help you decide not to walk in at all!

If looking at nutritional information and trying to decide what to order, keep in mind that the Lean and Green meal tends to provide approximately:

300-450 calories (including any added fat servings)

10-33 grams fat (this includes any added fat servings)

approximately 25 grams carbohydrate (preferably 15 or less)

greater than 25 grams protein

less than 1500 milligrams sodium (preferably less than 1250 milligrams sodium)

As an alternative, you can bring along a meal replacement and ask the waiter for hot or cold water (depending on what you are eating) to mix your meal. Then simply prepare your meal replacement and eat it with everyone else!