12 Ways To Stay On Track When Eating Out After WLS & By Cuisine

February 16, 2018

In the first few weeks and months after weight loss surgery, it’s typically easier to keep it simple and eat most of your meals at home. (You’ll especially want to avoid trying a new food when you’re out and about in those first 6-weeks post-op.) But, soon enough, you’ll be ready to get back on the social scene and enjoy eating out again. Try these strategies to ensure dining out doesn’t suddenly deliver bad habits.

12 Ways to Stay On Track When Eating Out

	Do your homework Visit the restaurant’s website to research the menu options in advance. Focus on options with protein and vegetables. Avoid menu items with the words “crunchy,” “crispy,” “breaded,” “smothered,” and, of course, “fried.”
	Ask questions Most restaurants these days are used to making accommodations for customers’ dietary needs, and yours are no different. Don’t be shy about asking how foods are prepared or if a substitution can be made. Often, you can substitute starchy carbohydrates such as rice, potatoes, or French fries for a salad or side of vegetables. Even if there is an upcharge, it’s worth it!
	Share your meal The simplest way to control portions is to share a meal with someone else at the table. You’ll save some money too!
	Pack it up Ask for a to-go container at the start of your meal. Split the meal in half and pack half to take home and enjoy later. Ask for a salad or side dish plate at the same time and transfer the remaining half of your meal to the smaller plate so you don’t feel deprived.
	Order a la carte Even if it’s not listed on the menu, you may be able to build your own meal with some a la carte sides. A grilled protein with a side of steamed vegetables will provide the nutrition you need to feel full and satisfied.
	Put it on the side Restaurant-made sauces and dressings are usually rich with flavor, which often means they are loaded with fat and/or sugar. Ask for these items on the side and turn them into a dipping sauce instead. Go easy with each dip, and remember that a little can go a long way!
	Skip the beverage Avoid ordering caloric beverages, and don’t be tempted by that water glass in front of you either. It can be easy to revert to old habits when you’re distracted by conversation. Take a few sips of water before you order, then ask the server to take it away. You’ll avoid unnecessary discomfort and save room in your stomach for the real deal (the meal!).
	Eat what’s inside A good rule of thumb is to skip the starches and eat what goes inside the bun, tortilla, etc. For example, enjoy a burger or chicken breast inside an impromptu lettuce and tomato “wrap”; or at a Mexican restaurant, try fajitas without the tortillas.
	Remember your nutrient priorities – protein and vegetables You often hear “Eat your protein first,” but a good way to control calories at a restaurant is to eat the veggies first, protein second.
	Dress up Wear dressier, form-fitting clothes when you go out. You likely have a slimmer body to show off, but you will be less likely to eat more if you are not wearing loose clothing.
	Have a Plan B Always carry a backup option in case nothing on the menu will work for your new lifestyle. A low-sugar protein bar or a packet of protein powder in your purse, backpack, or car means you always have the option of keeping it simple.
	Balance your day (and week) If you plan to eat out for dinner, take extra time to plan a nutritious breakfast and lunch so you can eat out knowing you can still meet your dietary goals. Keep track of how often you eat out to avoid doing it too frequently.

 

Menu Ideas By Cuisine

FAST FOOD Avoiding fast food is truly the best option, but in a pinch, you can still make a good choice. Look for high protein options such as chili, salad with chicken (not fried) with light dressing (only use half the packet), or a small hamburger or grilled chicken sandwich (without the bun).

ASIAN An appetizer item can be a good choice (edamame, chicken or shrimp skewers, seaweed salad, steamed dumplings). Be wary of sauces as many are high in sugar. A white or garlic sauce is usually lower in calories, fat, and sugar. Avoid noodle dishes, pass on the rice, and order items steamed instead of fried or sautéed.

MEXICAN Fajitas are perfect if you eat the meat and vegetables, limit the sour cream and guacamole, and skip the tortillas. Other options are carnitas, chili, or other slow-cooked meats. Ask for extra lettuce or vegetables instead of rice.

ITALIAN Usually, there are protein options, even on an Italian menu. If seafood options are available, choose one of these and forego the pasta. If seafood is not available, order a grilled chicken entrée or meatballs. Try substituting the pasta for sautéed or steamed vegetables and avoid cream sauces.

BREAKFAST Eggs are always a good choice but opt for veggies in that scramble or omelet instead of sausage, bacon, and cheese. Substitute home fries for a side of fruit, sliced tomatoes, or one slice turkey bacon.

BBQ This can be tricky, as most protein options here are loaded with unhealthy sauces. If available, choose roasted or grilled chicken instead of typical pork and beef dishes. Always get the sauce on the side when possible. Or opt for a salad (dressing on the side) and take bites of others’ protein options to still enjoy a bit of BBQ flavor without all the extra calories.

COFFEE SHOPS Unfortunately, fancy coffee drinks are loaded with sugar and calories. Your best options are an Americano, unsweetened latte made with low-fat milk, plain hot or iced coffee and tea. Skip syrups, whip cream, sugar, and whole milk. Instead, flavor it up with cinnamon, nutmeg, vanilla flavoring, or a splash of milk and your favorite no-calorie sweetener.

CONVENIENCE STORES When you’re on the go (or are in the middle of nowhere!) and need something fast, yes, you can (and should) still eat! Choose a small bag of beef jerky, nuts or seeds, a hard-boiled egg, yogurt (read the label for sugar content!), string cheese, low-fat milk, or a ready-to-drink protein drink.

ABOUT THE AUTHOR Alicia Cone is a clinical dietitian at the UCHealth Surgical Weight Loss Center in Aurora, CO. She completed her Dietetic Internship with a concentration in nutrition education and counseling through University of Northern Colorado and earned her BS in Human Nutrition and Dietetics from Metropolitan State University of Denver. Alicia enjoys providing individualized nutrition education and guidance to patients throughout the bariatric surgery journey.

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