10 tips for making healthy choices when eating out at a restaurant

Hey Guys! Here are some great tips from my Personal Trainer Ken Rawlins! It really has helped me when eating out, so wanted to share it with you too! Hope these great tips help!

1. Portion sizes in American restaurants are huge!  Before you start your meal you should make a pact with yourself to eat half and take half to go.  If you don’t think you have the willpower to stick to your pact, you should ask that the wait staff wrap half of the meal in advance.

2. Know your menu.  Some restaurants take the time and effort to add a “heart healthy” icon to low-cholesterol, low-fat, and low-sodium meals.  Other restaurants add a “healthy choices” section.  I always look for those first.

3. Be cautious with those appetizers – they are usually fried and loaded with fat and calories.  Some exceptions are edamame, low-sodium soups, shrimp cocktails, and vegetables, as long as they’re not fried.

4. Don’t torture yourself with that bowl of chips or basket of bread – just ask that it be removed from the table!

5. Don’t be afraid to ask for what you want.  If it’s not on the menu, then tell them you have an “off the menu request”.

6. When you have a choice for a side dish, choose vegetables every time.  Tip:  It helps to not even look at the other options, just say, “Vegetables.”

7. When you are asked how you want your meat cooked, choose one of these options:  steamed, grilled, or baked.

8. Salad dressings and sodium-rich sauces are not your friend.  Avoid all salad dressings, anything creamy, like hollandaise sauce.  The same goes for “Cream of Broccoli” soup – it sounds healthy because it has broccoli in it, but it’s not!  Creams are laden with fat and calories.  Tip: If you really need a salad dressing, you can go with olive oil and vinegar on the side.

9. Limit yourself to one glass of wine.  Alcohol loosens your inhibitions and sometimes this results in overeating.

10. Eat slowly, savor each bite, enjoy your company and turn off your cell phone.  Don’t forget that living in the moment is part of your healthy lifestyle!

A little goes a long way! For more info about Ken, or to train with Ken go to

xoxoxo Gretchen
August 26, 2012 8:41 AM Your Says:

\Yes i do the same people are always questioning me about why i dont eat red meat and why i do this and that i am slim and people even get funny about it i say if you dont like it dont ask me!!

August 15, 2012 11:38 PM Nicole Says:

<3 you Ken.... and congrats. Miss seeing you at Equinox. Case says hello! Gretchen.... your body is gorgeous. I can only imagine what this man can do for you!

August 15, 2012 12:04 AM Your Says:

Really handy tips. It re affirms that we should ask for what we would like even if its not on the menu. Thank you for the share. X x

August 14, 2012 7:51 PM Kris Says:

These are such great tips! I would also love to know Gretchen's preferred workouts and how often she does them... she looks amazing!!

August 14, 2012 6:01 PM Lynn Says:

Gretchen, I know you "walk the walk," and not just "talk the talk." I sat next to you on a plane flight last summer and you ordered tomato juice instead of a high calorie cocktail! You really know your stuff!


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