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Healthy options when eating out

March 13, 2016

I talked Adam into walking at the beach. I bribed him with food which works like a charm. We picked up subs to eat on the beach after our walk. 

vito unwich from Jimmy John’s

Tommy Bahama chairs from Costco are the bomb!

After, we checked out the hotel we are staying out for our joint bacherlor/bachelorette party. So excited!!! 

We’ve been eating out quite a bit over the past few weekends. I cook most nights, but when I’m not in the mood or too busy, we grab a bite out or take in. 

Eating out and ordering in doesn’t have to knock you off your diet. You can still go out or even order in and eat delicious and nutritious foods that won’t leave you feeling bloated afterwards.
Here is my version of ‘eat this, not that’ for different food cuisines and restaurants. 

(*** Disclaimer: I am not a certified nutritionist or  health expert by any means; these are just swaps I have found that work for me- give them a try, it may work for you too!)

Japanese/Sushi


Not that:

  • Shrimp tempura roll or bagel roll
  • Fried gyozo dumplings 
  • House salad drenched in ginger dressing

 
Eat this: 

  • Kanisu or any roll wrapped in cucumber
  • steamed edamame 
  • Miso soup 
  • House salad with ginger dressing on the side 

 

the cream cheese in this roll makes it taste more rich and filling

 

 

I often make edamame at home and sprinkle with truffle oil and sea salt

 


Spanish/Mexican 


Not that:

  • Queso and chips 
  • Burrito with the works 


Eat this: 

  • 2-3 tbsp guac and load up on pico de gallo with a few chips, not the whole basket!
  • Chicken or shrimp fajitas without the shell and no cheese or sour cream

 

sizzzzzle!

 


Italian
 

Not that:

  • Pasta fagioli soup
  • Chicken Parmigana
  • Spaghetti with sauce 


Eat this: 

  • Minestrone soup 
  • Escarole and beans 
  • ***Some restaurants substitute spaghetti squash instead of pasta
  • Grilled chicken breast with a side of marinara sauce to dip 

 

pasta impasta! love spaghetti squash

 


Greek
 

Not that:

  • Gyro wrap with fries
  • Fried calamari

 

this was a way worthy eat in Greece

 


Eat this: 

  • Lamb or chicken gyro meat on a Greek salad 
  • Grilled octopus with lemon

  

 

eats in Santorini, Greece

 


Chinese takeout


Not that:

  • Sesame chicken and fried rice 

 

Again, a way worthy eat from House of Nanking in San Fran

 


Eat this: 

  • Steamed chicken or shrimp with mixed veggies, no sauce, with brown rice. Instead, sprinkle with coconut aminos for great flavor. If you’re feeling extra frisky, dip into sweet chili sauce to add more sweetness and flavor. 

 

yummmm

 


American


Not that:

  • Double burger with cheese and mayo on a bun 


Eat this: 

  • Skip the cheese and ask if they can wrap the burger in lettuce. Get ketchup and mustard on the side to dip. Add on all the veggies for added flavor and crunch. I usually go for the burger instead of a veggie or turkey burger. The turkey meat is usually dark meat which is almost just as many calories as the burger meat. Go for the burger meat to get some iron! 

 

Burgerfi YASSSS!!!

 


Ice cream parlor 


Not that: 

  • Full fat ice cream with cookie and candy toppings


Eat this: 

  • Dairy free sorbet 
  • Coconut milk ice cream
  • Toppings: fresh fruit and coconut shavings

 

Raspberry sorbet and chocolate coconut milk ice cream

 


Sandwich shop


Not that:

  • Italian sub with cheese, Italian dressing, mayo on white bread 


Eat this:

  • Italian sub, no cheese, no mayo, wrapped in lettuce with oil and vinegar. If you’re in the mood for the bread try whole wheat or multi grain and ask them to scoop out the middle.

Of course you are going to splurge for special occasions and when you’re on vacation. But, you can cut corners and eat delicious and decadent food without the extra fat and calories. 
What food swaps do you do? 
Cheers!xxJ 🍭🍔🍣🌮🍕

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1 Comment

  • Reply Debbie September 2, 2016 at 11:03 pm

    Your info on food swaps are really helpful and great reminders as well. Well done! :))) xxoo

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