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Dining Out Guide

We can’t say this enough. Calibrate is here to work with your life, not against it. This program isn’t about deprivation. Instead, it’s intended to help you do all the things you want to do in a way that supports, rather than sabotages, your metabolic health. 

For most of us, eating out plays some part in our regular mix of activities, and there’s no reason to give that up. Here, we’ve compiled some general guidelines for ordering out. Remember, you can always refer back to the Calibrate Food Triangle and Portion Primer for more details on what to stick with or skip.  

Big picture guidelines

  • If possible, look the menu up online beforehand (ideally when you’ve just eaten and aren’t hungry) and decide what you’ll order then.
  • Never walk into a restaurant feeling “ravenous” you are more likely to overeat, especially the bread basket. If you’re starting to feel really hungry before you leave the house, eat an apple (the fiber is extra filling and buffers the sugar content), some raw vegetables, or a small handful of nuts.
  • Swap the bread basket for whole olives or crudités. 
  • Choose flat, sparkling, or tap water over soft drinks (skip diet too!).
  • Start with a glass of water or sparkling water. If you choose to drink alcohol, alternate sips with water. Sip and enjoy it slowly throughout. 
  • Don’t be afraid to ask how something is prepared! Remember that chefs are taught to pile on the butter, cream, and oil to make their food taste good. While we encourage some fat, this can often amount to several servings, so stick with dishes that have been cooked in olive oil. 
  • Words to look for: grilled, baked, broiled, poached, steamed, spice rubbed, boiled, roasted, braised, seasoned. 
  • Words to avoid: fried, battered, bisque, crispy, refried, au gratin, smothered, crunchy, breaded, sauteed, pan-fried.
  • For salads or other choices where sauces can easily be separated, ask for the sauce on the side.
  • Try to stick with one course, but if you want two, consider getting two appetizers instead of an appetizer and an entree, or choose one appetizer and share an entree with a friend. 
  • Include a salad or a vegetable-based soup and seasonal vegetable with your meal to boost nutrients and fiber. 
  • Remember, Use at least 1/2 of the plate for veggies, use 1/4 of the plate for protein, and split the remaining 1/4 of the plate between complex carbohydrates and a 1-2 tablespoon serving of healthy fats. If your plate arrives differently, you can mark the servings you intend to eat by separating out the food with your knife. 
  • Eat slowly, it takes 20 minutes for your brain to register that you’re full! (Note that the GLP-1s that you're taking will help with this by sending signals to your brain to make sure that satiety messages are firing appropriately.)
  • Be mindful of when you’re full. If the food is so good you don’t want to let it go to waste, ask to take the leftovers home to eat tomorrow.

Appetizers

  • Salad (ask for dressing on the side or, better yet, ask for some olive oil and balsamic vinegar to drizzle). For extra flavor, try fresh parmesan, a squeeze of lemon, and a little salt
  • Raw or steamed shellfish such as oysters or a shrimp cocktail 
  • Raw fish like sashimi or tuna tartar 
  • Hummus or guacamole with vegetables 
  • Sliced tomatoes and onions with balsamic dressing (if the dish comes with cheese, stick to one portion)
  • Vegetable-based selections
  • Broth-based soups such as minestrone 

Entrees 

  • Grilled, baked, or broiled fish or seafood such as salmon, shrimp, and white fish + a vegetable 
  • Grilled, baked, or broiled chicken or leaner cuts of red meat such as filet mignon, tenderloin, sirloin or flank + a vegetable
  • Stir fries with protein and vegetables (go easy on noodles and rice)
  • If there’s only pasta available, pick one with vegetables and if possible a healthy protein. Stick to eating just 1 serving size (1/4 of your plate or less) of the pasta
  • Salad with protein. Specifically, we recommend 1 protein + 3-4 veggies + 1 fat (i.e. avocado, nuts, olives, etc.) + salad dressing on the side
  • Grain bowl (quinoa or brown rice), asking to go light on the grain with mostly veggies and protein
  • Chicken, turkey, or veggie burger over a salad
  • Omelet with vegetables

Side dishes

  • “Steamed” is always your best bet. Ask for a tomato or marinara sauce on the side to add flavor to your steamed vegetables
  • Grilled or sautéed vegetables (choose sweet potatoes over white potatoes)

Desserts

If you’re craving something sweet post-dinner, try sharing with a friend or two. Eat a bite or two of what’s ordered to get your fix. If nothing looks appealing to you, don’t order it just because it is being offered. You can always go home and have your extra snack, such as a Greek yogurt with fresh fruit, baked apples, or a square of dark chocolate.