Cheeseburger in Healthy Paradise, a Guide to Guiltless Eating Out

We now live in a world where we are constantly on the run. Gone are the days where one family member cooked while the other stayed at home and prepared nutritious and delicious home-cooked meals. In those days, it was easy to know that we were eating quality ingredients, and it was easy to decide our portion amounts. These days, we are at the mercy of restaurants for both of these factors. Many Americans get themselves into trouble at all types of restaurants, whether they are traditional sit-down or fast-food types. Americans then gain massive amounts of weight, and instinctively attribute eating out with the root cause of their eating issues. Instinctively, they toss the possibility of eating out off the raft, and resort to fad diets consisting of prepackaged convenience food, or at-home food preparation. This can be such an inconvenience that it quickly burns people out on healthy eating and wellness.

I have come to learn that it is very possible to maintain a healthy lifestyle while eating out, even at fast-food restaurants. Ultimately, our diets should reflect healthy options that we can sustain for the rest of our lives. If it is anything short of that, we are bound to fail. If you like to food prep and cook meals, that is by far your best and healthiest option. However, if you are like most of America that cannot set aside the amount of time to purchase ingredients, prepare the meal, cook the meal, package the meal, bring the meal and preserve it from spoiling, then this guide will hopefully be helpful for you!

Before I had bariatric surgery, my restaurant eating habits were completely atrocious. My favorite restaurant was, and still is, Taco Bell. I would order the same 5 things every time: a Meximelt (250 calories), an XXL Steak Grilled Stuft Burrito (840 calories), a Shredded Chicken Burrito (420 calories), a Grilled Stuft Nacho (570 calories), and a Beef Chalupa Supreme (350 calories). I would proceed to eat all 2,430 calories in one meal, which is plenty more than anyone should eat in an entire day. Of course I would drink at least 410 calories of a 30 ounce Mountain Dew fountain drink with that, just to wash it all down.

After eating close to 3,000 calories each meal there, repeatedly, it is no surprise that I eventually ballooned to 352 pounds and needed bariatric surgery in the first place. Naturally, I shunned Taco Bell, fast-food, and most restaurant eating after the first few years after surgery with limited exceptions. As time went on, the hassles of meal preparation and the convenience of eating out got the best of me. I decided that, if I was going to eat out, I may as well pick the healthiest options, and I decided to study the menus in search of the healthiest and most nutritious meals. Below is the breakdown of how I order at the different types of restaurants that I usually encounter.

  • For traditional sit-down restaurants, the options are easy. I have found that it’s best to start in the salad section of the menu. I never look at the appetizers or desserts, of course. I try to identify a salad that has the most amount of healthy, nutritious foods mentioned such as romaine lettuce or mixed greens, onions, carrot, spinach, and other raw vegetables. For a protein, I opt into egg, avocado, or grilled meat such as chicken, steak, shrimp, or fish. I never order a fried protein. I also try to hold all cheese if possible, unless its blue cheese or feta or minimally processed cheese. Dressing is where most people get themselves into trouble. I always hold the default dressing that comes with the salad, and ask for oil & vinegar on the side. When the oil & vinegar arrive, I try a small taste of the oil to see if it’s a full flavored olive oil. If it’s relatively tasteless, I know it’s processed garbage and do not use it. I liberally pour a good amount of vinegar all over the salad, and then a light drizzle of the healthy oil, if applicable. You will be surprised at how tasty the salad still is, and it’s guilt free! That salad is packed with healthy vitamins, minerals, and proteins, is probably lower in calories than anything else on the menu, and is still delicious. If the salad options are disappointing, non-existent, or if I’m not in the mood for a salad, I will look at the entree list for grilled proteins. Grilled chicken, steak, and seafood are usually solid choices. Make sure they do not grill it in oils if at all possible. For sides, try to get the steamed vegetables such as broccoli, beans, beets, etc. A small side salad following the rules mentioned earlier is also an option. It’s also not unreasonable to order a “naked” baked potato with absolutely nothing on it (sea salt is OK). It’s still delicious, full of nutrients, with none of the unhealthy toppings. Another favorite healthy main course of mine is snow crabs. I forego the dipping butter and instead dip in small amounts of Old Bay seasoning. The overall calories are minimal and it’s very filling. If it comes with included side options, I order steamed veggies for each. I find that when I adhere to these ordering guidelines for traditional restaurants, I actually lose weight just as fast, if not faster, than my home cooked meals! The only downside is that I cannot order organic ingredients, but it’s currently the best options available to me when eating out.
  • Buffets were the first type of restaurant that I avoided for years, simply because they got me in trouble before bariatric surgery. Most people, myself included, examine the buffet line with their appetite and not their brain and miss all the healthy options that are always present. Buffets always have healthy options, it’s just that we instinctively skip over them as we head for the unhealthy options. If you step back, take your time, and carefully examine all of the options available, you will be pleasantly surprised. My first recommendation is to fill up an entire plate with nothing but fruits and vegetables. There is a Korean buffet near my house that we occasionally visit. I fill up my first place with delicious kimchi, mixed greens, vegetables, pineapple, berries, ginger, broccoli, and so forth. I eat that entire plate and generally only have a small amount of hunger left at that point. Then I go back and get 1 piece or a small bite of each type of healthy option that I want. For example I might get 1 piece of sushi, 1 shrimp, 1 piece of beef, etc. After a few bites of those, I’m full of healthy, guilt-free food. As a final recommendation, always avoid the dessert section! Nothing good is ever waiting for us there.
  • For fast-food restaurants, most people immediately assume that it is impossible to eat healthy. In the past, this assumption would have been correct. However, fast-food restaurants have been in decline because of the negative stigma surrounding their nutrition, and they have begun to offer healthy options that are actually quite good. Similarly to the buffet, stand back and examine the menu before ordering. It may even be better to look online with a mobile device to see the amount of calories in each option. More often than not, the fast-food chain has a salad option. I have confirmed that most places have these, and I order the one that is the healthiest, per my criteria for the sit-down restaurant salads. If I know in advance that I will be going to a fast-food restaurant, I will actually bring my own bottle of vinegar with me, and use that. Otherwise, see if they offer oil and vinegar as an option. If all else fails, go with the lowest calorie dressing option available. At Taco Bell, they now have a Fresco menu, where they substitute unhealthy ingredients with healthier ones. The takeaway is that they all have healthy options, the key is to do some quick research to pick the healthiest option. Before long, you will know exactly what to order from each place. In fact, I highly recommend logging it for future reference.
  • While not a restaurant, I feel compelled to address cookouts and parties. I have spoken to numerous health conscious individuals that avoid cookouts and parties like the plague, because they worry about a perceived lack of healthy options available. I am pleased to report that there are healthy options at those as well! First, how do you eat that cheeseburger in healthy paradise? Between two pieces of lettuce, of course! A burger by itself is not terrible. It has protein, unprocessed essential fat, and is not all that calorie dense. Feel free to eat one between two large pieces of lettuce that are always available as burger garnishments, and pile on the usual onions, pickles, and mustard. Now your burger has transformed into a variant of a salad, and it will still taste like a delicious burger. However, be sure to avoid the heavily processed and nitrate-laden hot dogs that are also available. Grilled chicken breast is usually another available option that is perfect to eat. Also, cookouts and parties always have at least one obligatory veggie tray to satisfy the vegetarians in attendance. It will also go largely untouched. Feel free to camp out there and eat the broccoli, snap peas, carrots, celery, cauliflower, tomatoes and other raw veggies that are always found on them. Just be careful to avoid the unhealthy dip that is usually in the middle! The veggies are tasty without it anyhow. Also, feel free to scout out the other food. Sometime people bring healthy options that are minimally processed and nutritious, such as a fruit salad or veggie salad mix, that will also suffice as a healthy option. Just remember to use your best judgment and pick the healthiest options available.

In summary, I generally do not believe that eating out is best. It it certainly cheaper to eat at home, and you can hand-select quality ingredients in those places without doubting the nutrition information. However, life happens, and there is no reason for a diet to suffer because of restaurants are avoided. I have come to look forward to eating out, and I look forward to the variety of healthy, tasty foods that I know to order there. I certainly hope this gives you a new perspective on healthy eating to help prevent burn-out. As always, I welcome your comments and questions on this subject, and hope to hear your thoughts. Please take the time to post a question or comment below, and I’ll respond shortly.


Disclaimer: The information contained in this blog is based entirely upon my experiences and observations. I am not a medical professional and you must do your own research and consult your doctor before making any changes to your eating, fitness, medication, or supplements. This general information is not intended to diagnose any medical condition or to replace your healthcare professional.

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