Eat This, Not That's 14 Restaurant Survival Strategies

1. Front-load with protein. So what's the best way to start the meal? Easy - you want something loaded with lean protein. A study published in Physiology & Behavior showed that people who ate a protein-heavy appetizer consumed an average of 16 percent fewer calories in their entree than those who loaded up with carbohydrates. The effect is spoiled, though, if you wolf down a bunch of greasy chicken strips. Look for something like shrimp cocktail, which hasn't been deep-fried or slathered with cheese.
2. Beware of the booze. We know life's rough, but here's the deal: The standard cocktail has anywhere from 200 to 500 calories, yet those who drink before a meal actually wind up eating more come chow time. Researchers in the Netherlands gave people a premeal treatment of booze, food, water, or nothing. Those who had the booze spent more time eating, began feeling full later in the meal, and consumed an average 192 extra calories.
3. Beware of portion distortion. According to data collected by the Nationwide Food Consumption Survey, food portions are growing. Hamburgers, for instance, have grown by 97 calories since 1977. French fries have grown by 68 calories. The problem with this is, as the research points out, that people don't necessarily stop eating when they're full. Students at Cornell were given access to an all-you-can-eat buffet and told to go to town. Researchers took note of how much they ate; the following week, they served the same students portions of either equal size, 25 percent bigger, or 50 percent bigger. Those with 25 percent more food ate 164 calories, and those with 50 percent more food ate 221 extra calories.
4. Enjoy the conversation. It takes your stomach about 20 minutes to tell you that you're full. That means you need to eat slowly so you get the message before you've overeaten. That shouldn't be hard - just set your fork down every now and again and tell one of the many adventurous stories from your childhood. Told them already? Make up some new ones.
5. Avoid handouts. Just because it doesn't cost money doesn't mean it doesn't have a price. Munch on a couple of Olive Garden's bread sticks or Red Lobster's Cheddar Bay Biscuits and you've just put down 300 calories before your meal arrives. A basket of chips at the Mexican joint? Expect a price tag around 500 calories, which can easily double the impact of an entree. Not so free now, is it?
6. Don't fall for combos. At every fast-food restaurant, as soon as you decide on an entree, expect to face some variation of this question: "Would you like to make it a combo meal?" Of course, you're tempted. This is the modern-day equivalent of supersizing, wherein you get an average of 55 percent more calories for 17 percent more money. It's also the cheapest way to get fat in a hurry. Just say no.
7. Drink responsibly. Sure, sure, you know all ab out the dangers of soda, but here's what you might not realize: A cup of sweet tea is only marginally better than Pepsi. Each glas you drink with dinner adds about 120 calories to your meal, and the same goes with juice. In fact, America's love affair with flavored drinks adds 450 calories to our daily diet, according to a study from the University of North Carolina. That's an extra 47 pounds of body mass to burn off (or not) each year. Switch to water, though, and it has the opposite effect: The more you drink, the more you shrink. Choose accordingly.

TO BE CONTINUED TOMORROW...