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The Dieter’s Guide To Eating Out:
The Ultimate Restaurant and Fast Food Chain Survival Guide
By Charli Cohen
Certified Personal Trainer
& Nutrition Specialist
www.charli-cohen.com
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The Social Dieter
Something that many dieting guides seem to overlook is the fact that
their diet plans are actually going to be used by real people with real
lives. The special meals, meticulous plans and multiple rules are all
well and good, right up until any sort of social interaction is involved.
Because I recognise that it’s not a viable, nor a fair suggestion, for you
to become a social pariah for the duration of your dieting life, I am
providing you with a handy little guide on how to become a successful,
social dieter.
The Fast Food Generation
At some point during the course of your diet, you can guarantee that
your friends, family or co-workers will expect you to join them at one of
the myriad of fast food joints that have become such a staple in our
society.
When you’re faced with one of these fast food menus, often, the
options are overwhelming. It’s tough, in the spur of the moment, to
select a diet-friendly choice. Fast food joints are notorious for their
ability to hide a fat-laden calorie-fest behind some of the most innocent
looking descriptions, and many an unsuspecting dieter has been fooled
into thinking that they’ve made a healthy meal choice, when in fact,
they’ve just consumed their entire daily calorie allowance, in one sitting.
We’re now going review the healthiest options, offered by the most
popular fast food chains. Though “healthy fast food” sounds a bit of an
oxymoron, these meal choices should enable you to incorporate an
unexpected fast food outing into your diet plan.
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General Guidelines: 7 Top Tips
1. Stay away from all-inclusive ‘meals’ that throw in fries and a drink.
These might seem like a healthy deal for your bank balance, but they
will likely prove detrimental to your calorie balance. Let’s crunch the
numbers…
Average Medium Serving of fries – 380 calories, 20g fat, 47g carbs
Average Medium Coke – 210 calories, 58g carbs
So, unthinkingly, you’d be adding whopping 600 calories that could be
used rather more wisely.
2. When it comes to drinks, ideally opt for water, or otherwise try a diet
soda.
3. Order your meal without the calorific condiments like mayonnaise,
cheese, sour cream, or other “special sauces”. Salad dressings are a
particularly nasty culprit- a Wendy’s Blue Cheese or Thousand Island
dressing could pack an almighty 260 empty calories on to your
seemingly healthy salad. Request a low-fat or vinaigrette dressing, and
ask for it to be served on the side.
4. ‘Double’, ‘triple’ and ‘supersized’ options are best avoided. A little of
what you like is fine- just opt for the smallest size.
5. Always go for ‘grilled’ over ‘crispy’. This simple switch could save you
around 100 calories in fat.
6. Approach dessert with caution- a fast food desserts can pile on in
excess of a thousand calorie. Those triple thick shakes are a dieter’s
nightmare. If your anything like me, and crave that ‘something sweet’
after a meal, try a small ‘kiddy cone’ or a low fat frozen yoghurt.
7. If you have the opportunity, always do your research on the
restaurants- almost all the major chains provide nutritional information
on their websites. Familiarise yourself with the nutritional content of the
menu, and know what you’re going to order beforehand.
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The Best Menu Picks of the Most Popular Fast Food Chains
Arby’s
Lunch/Dinner:
Chicken Filet Sandwich (no mayo): 309 calories, 6g fat, 36g carbs, 31g
protein
Super Roast Beef (no dressing): 322 calories, 5g fat, 35g carbs, 20g
protein
Martha’s Vineyard Salad (no dressing): 276 calories, 8g fat, 24g carbs,
26g protein
Santa Fe Salad w/ Grilled Chicken (no dressing): 283 calories, 9g fat,
20g carbs, 29g protein
Note: The dressings are all fairly disastrous, so I suggest you request
vinegar.
Breakfast:
Ham and Cheese Croissant: 274 calories, 12g fat, 22g carbs, 13g
protein
Note: taking out the Swiss cheese will save you 41 calories
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Burger King
Lunch/Dinner:
Tendergrill Chicken Sandwich (no sauce/mayo): 400 calories, 7g fat,
49g carbs, 36g protein
Veggie Burger (no mayo/cheese): 340 calories, 8g fat, 46g carbs, 23g
protein
Tendergrill Chicken Garden Salad (no dressing): 240 calories, 9g fat, 8g
carbs, 33g protein
Best salad dressing: Fat Free Ranch Dressing or Light Italian Dressing
Breakfast:
Crossain’wich Egg and Cheese: 300 calories, 17g fat, 26g carbs, 12g
protein
Ham Omelet Sandwich: 330 calories, 14g fat, 35g carbs, 16g protein
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Chick-fil-A
Lunch/Dinner:
Chick-fil-A Chargrilled Chicken Sandwich (no sauce): 260 calories, 3g
fat, 33g carbs, 27g protein
Spicy Chicken Cool Wrap (no sauce): 400 calories, 12g fat, 47g carbs,
35g protein
Chargrilled Chicken & Fruit Salad (no dressing): 220 calories, 6g fat,
21g carbs, 22g protein
Chargrilled Chicken Garden Salad (no dressing): 170 calories, 6g fat,
10g carbs, 22g protein
Southwest Chargrilled Chicken Salad (no dressing): 240 calories, 9g fat,
17g carbs, 25g protein
Best salad dressing: Light Italian (15 calories) or Reduced Fat Berry
Balsamic Vinaigrette (60 calories)
Best sauces: Buffalo Sauce (10 calories)
Breakfast:
Chick-n-Minis: 260 calories, 10g fat, 29g carbs, 13g protein
Chicken Breakfast Burrito: 420 calories, 18g fat, 41g carbs, 22g protein
Chicken, Egg, and Cheese Bagel: 500 calories, 20g fat, 49g carbs, 30g
protein
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KFC
Lunch/Dinner:
Roasted Chicken Caesar Salad (no croutons/dressing): 190 calories, 6g
fat, 5g carbs, 29g protein
Tender Roast Sandwich (no sauce): 300 calories, 4g fat, 28g carbs, 34g
protein
Toasted Wrap with Tender Roast Filet (no sauce): 250 calories, 8g fat,
24g carbs, 22g protein
Grilled Chicken (Breast): 180 calories, 4g fat, 0g carbs, 35g protein
Original Recipe Chicken, without Skin or Breading (Breast): 140
calories, 2g fat, 1g carbs, 29g protein
Best salad dressing: Light Italian Dressing (10 calories) or Fat Free
Hidden Valley Ranch (35 calories)
Best sides: Corn-on-the-Cob (3" 70 cal), Green Beans (25 cal) or
Seasoned Rice (140 cal)
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McDonald’s
Lunch/Dinner:
Premium Grilled Chicken Sandwich (no sauce): 420 calories, 10g fat,
51g carbs, 32g protein
Honey Mustard Snack Wrap (Grilled, no sauce)): 260 calories, 9g fat,
27g carbs, 18g protein
Asian Salad w/Grilled Chicken (no dressing): 390 calories, 12.5g fat,
38g carbs, 33g protein
and
Caesar Salad w/Grilled Chicken (no dressing): 220 calories, 6g fat, 12g
carbs, 30g protein
Best salad dressing: Low Fat Balsamic Vinaigrette, Low Fat Italian
Dressing or Low Fat Sesame Ginger Dressing
Breakfast:
Egg McMuffin: 300 calories, 12g fat, 30g carbs, 18g protein
Sausage Burrito: 300 calories, 16g fat, 26g carbs, 12g protein
Something Sweet:
Fruit ‘n Yogurt Parfait: 160 calories, 2g fat, 31g carbs, 4g protein
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Pizza Hut
Lunch/Dinner:
Fit'N Delicious Carb Tracker Pizza Pepperoni & Mushrooms: 490
calories, 25g fat, 39g carbs, 26g protein
Note: This is for the entire pizza
Fit’N Delicious Lower Fat Pizzas Tomatoes Mushrooms & Jalapeno
peppers: 140 calories, 4g fat, 21g carbs, 6g protein
Note: This is for one large slice out of a 14” pizza
Something Sweet:
Cinnamon Sticks (2 sticks, without icing dip): 97 calories, 2.9g fat,
15.4g carbs, 2.3g protein
Subway
Lunch/Dinner:
Any of the Sandwiches in the “6 Grams of Fat or Less” Group (Ham,
Oven Roasted Chicken Breast, Roast Beef, Club, Sweet Onion Teriyaki,
Turkey Breast, Turkey Breast & Ham, Veggie Delite)
Note: Add extra veggies, but avoid extra sauces and cheese.
Any of the Salads
Best salad dressing: Fat Free Italian Salad Dressing (35 calories)
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Wendy’s
Lunch/Dinner:
Caesar Chicken Salad (no croutons/dressing): 190 calories, 5g fat, 9g
carbs, 27g protein
Mandarin Chicken Salad (no crispy noodles/dressing): 170 calories, 2g
fat, 18g carbs, 23g protein
Note: You may like to add roasted almonds (130 calories)
Ultimate Grill Chicken Sandwich (no sauce): 370 calories, 8g fat, 44g
carbs, 33g protein
Best salad dressings: Fat Free Ranch, Reduced Fat Creamy Ranch, Low
Fat Honey Mustard, or Italian Vinaigrette
Something Sweet:
Low Fat Strawberry Flavored Yogurt: 140 calories, 10g fat, 27g carbs,
6g protein
Note: You may like to add granola topping (110 calories)
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Taco Bell
Lunch/Dinner:
Chicken Fiesta Burrito (prepared Fresco Style): 350 calories, 9g fat, 49g
carbs, 16g protein
Bean Burrito (prepared Fresco Style): 350 calories, 8g fat, 50g carbs,
19g protein
Baja Beef Burrito (prepared Fresco Style): 250 calories, 9g fat, 31g
carbs, 12g protein
One Grilled Steak Taco (prepared Fresco Style): 170 calories, 5g fat,
21g carbs, 11g protein
One Ranchero Soft Chicken Taco (prepared Fresco Style): 170 calories,
4g fat, 22g carbs, 12g protein
Note: A crunchy shell will save you 20 calories a taco
Breakfast:
Country Style Breakfast Burrito: 270 calories, 14g fat, 26g carbs, 8g
protein
Fiesta Breakfast Burrito: 280 calories, 16g fat, 25g carbs, 9g protein
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The Best Choices for the Most Popular Restaurant Cuisines
No matter what the occasion, restaurant dining is a big part of our lives.
Whether spontaneous or planned, it can be very difficult to work a
restaurant meal into your diet plan. Rife with hidden calories,
unfortunately, there is a reason that these meals taste so good. But if
you take charge of the areas that you can control, eating out can
become a regular part of your dieting life, without hindering your
progress.
General Guidelines: 3 Top Tips
1) If dessert is you’re restaurant priority, skip a starter and go very easy
on the main course, in order to accommodate it. Try to find a balance
between indulgence and diet-friendliness, e.g. get the slice of pie, but
without the cream.
2) Don’t be afraid to order ‘off menu’. Change the cooking method, cut
out the fat, have the sauce on the side, switch a starchy
accompaniment to veggies or salad… You just have to ask.
3) In terms of portion control, you could eat half and get a doggy bag for
the rest. Alternatively, ask for an appetiser portion, or a children’s
portion.
Key Words on all Menus
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sauteed or stir-fried
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Italian Food
Hold the bread sticks- 1 Bread Stick contains 140 calories, 1.5g fat,
26g carbs, 5g protein.
Tomato based sauces will always be healthier than the creamy sauces.
Avoid ‘stuffed’, ‘breaded’ or ‘parmigiana’ dishes.
Key Words
Affogato (steamed or poached)
Marinara, pizzaida, pomodoro (tomato-based sauce)
Primavera (spring style, fresh veggies and herbs)
Fresco (fresh)
Mexican Food
Gazpacho makes a great appetiser.
Fajitas are usually one of the healthiest choices- go for chicken or
vegetables.
Opt for chicken instead of ground beef in meals like tacos.
Pass on the cheese.
Opt for salsa or try some hot sauce. These will add tons of flavor and
freshness.
Avoid sour cream, and go easy on the guacamole.
Skip the totilla chips and nachos.
Add vegetables into things like tacos and burritos whenever possible.
Key Words
Grilled
Salsa
Picante
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Steakhouse Food
Pick a lean meat- chicken, fish or a small, lean steak, such as rump.
Go for a side order of salad (choose your dressing wisely), steamed
vegetables, or baked potato (hold the butter and cheese).
Key Words
Baked, steamed
Blackened, grilled
Broiled, charbroiled
California-Style
Roasted, rotisserie
Brochette (meat, fish, poultry or veggies on a skewer)
Indian Food
Avoid naan bread, bhajis or samosas. A poppadom is your best bet.
Request that your curry is ‘dry’. This means thatt it’s made without
cream.
Avoid foods with the words Malai, Makhani, Passanda and Masala.
Opt for chicken, shrimp or vegetable dishes.
If you want a dipping sauce, go for raita or tomato sambral, rather than
mango chutney or lime pickle.
If you’re getting rice, opt for the plain steamed/boiled. Skip the pilau,
as this is made with butter and oil.
Key Words
Tikka
Saag
Tandoori
Bhuna
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Chinese Food
Make sure the restaurant doesn’t use MSG in their foods.
Go for chicken or prawns- the other meats tend to be very fatty.
Opt for a side of steamed vegetables, steamed rice, or egg drop soup.
Avoid ‘crispy’ or ‘sweet and sour’ dishes, and dumplings.
Key Words
Braised
Roasted
Simmered
Steamed
Thai Food
Thai menus are great for dieters! Almost everything is diet-friendly- just
avoid dishes made with coconut cream, or anything deep fried.
Satay is good, but go easy on the amount of peanut sauce.
Opt for chicken or seafood dishes.
As an alternative to rice and noodles, you could try a vegetable stir-fry
as a side dish.
Key Words
Stir-Fried
Steamed
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Japanese Food
Like Thai, Japanese cuisine is a dieter’s dream. The only notable dishes
to avoid are tempura and dumplings.
Avoid sugary sauces such as teppenyaki and teriyaki- try soy sauce, rice
vinegar, pickled ginger and wasabi.
Miso soup or edemame make a great appetiser or side dish.
Request that your food is cooked in wine or broth, rather than oil.
Key Words
Steamed
Raw
Maki
Sashimi
Sunomomo
Mizutaki
Broth
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You’re now equipped to take your favourites restaurants by storm, without
hindering your body goals. There’ll be no more having to pass up your
social life for the sake of your diet!
Be happy, be healthy and be lean!
Charli Cohen
Certified Personal Trainer & Nutrition Specialist
www.charli-cohen.com
Looking to take the next step towards your body goals?
Click Here to learn about Charli Cohen’s Bespoke Nutrition & Training Plans