Health hacks – Eating out edition

Best movie featuring a Rollberblade chase scene, ever (honorable mention goes to Mighty Ducks II)

Sticking to nutrition and fitness goals is simple for the unemployed, independently wealthy and without social lives. The rest of the world has work lunches, date nights, and time constraints that prevent us from completely controlling our nutritional environment. But none of this means that you should give up on your goals and opt for the double bacon cheeseburger every time you’re pressed for time or eating out. Over the years I've learned that restaurants, even those considered fast food, have enough decent options that will keep you on your nutritional track. The trouble is that finding these healthful options takes a bit of health hacking.

Hack #1 – Get over it

First, you need to get over the fear of appearing weird or different for ordering healthy food options in public. You might order non-traditional items at the local homophobic fried chicken dispensary, but that’s something you have to embrace. You could get a snide comment from a dining companion about your decision, but that negative talk is motivated by their insecurity or guilt for not making the healthy decisions you are. You may also get an eye roll from the punk taking your order, but that’s only because he now has to hit three buttons on his register to place your order instead of one. Are you going to let your goals slide to make this guy’s life easier? What may initially seem awkward is really a good thing. Ordering a healthy option will motivate others to do the same and maybe your companions never knew about the health hacks I’m about to suggest. So get over it, and you’ll motivate and educate those around you.

Hack #2 – Subbing

Now that you don’t mind being a little different you’ll have free reign to order a much better meal, even if it’s not exactly on the menu. The pretty simple entry level hack is to substitute the sides that come with an entrée for something more nutritious. If you delve into the nutrition facts, it’s often true that the entrée isn’t all that bad for you, but it’s the fixings like fries that weigh you down. Examples of subbing hacks are:

• Ditch the fries and sub fruit, vegetables or side salad
• Swap steamed white rice for brown
• Opt for whole wheat vs. white bread
• Ask for the roll to be scooped in your sub sandwich (removing inside to reduce calories and carbs)
• Replace items like buttery mashed taters with steamed veggies
• Go with grilled instead of breaded & fried

Some places may charge a little extra for the healthier sides or grilled options, but buck up because it’s worth it. Does the menu have a vegetable side but it comes with an entrée different from yours? Any reasonable restaurant will let you substitute it in. While they may not advertise it, any decent restaurant has vegetables in the kitchen they’ll cook for you in lieu of those oily onion rings. Even fast food restaurants like Wendy’s and the aforementioned fried chicken establishment give you the option of subbing salads or fruit as a side.

Yes, it's real...and low carb too!

Hack #3 – Double down

I’m not talking about the infamous KFC “sandwich” here. Doubling down is an option when you can’t find a suitable substitution, but don’t want to eat off of a half-empty plate. Many places will allow you get an extra portion of the healthy item to replace the unhealthy one. Let’s say you’re watching your carbs and are at a Japanese joint that gives you white rice and salad with an entree. Just ask for a double portion of the salad to replace the rice. I use this tactic at Chipotle frequently. I’ll ditch the white rice and double down on the more nutritious black beans instead. The burrito artists there never blink an eye at my special request and it doesn’t cost an extra dime.

"Some day you'll be able to eat twice as much garbage like me, son"

Hack #4 – Omit and have it your way

I know, this hack has been around since the 70s but it still has tons of value. Simply ask for your food item without unhealthy additives like mayo and cream dressings. If that option makes your food too bland, ask for it on the side. You’ll be more conscious of how much you consume and will eat less than if you left it to the cooks in the kitchen. Remember, they make money by making their food taste as good as possible. They couldn’t care less about the health of your heart or your post-meal energy levels.

Hack #5 – Willpower can be whack

There was a time when I could order a meal that included fries and I had so much willpower that I wouldn’t touch them. I swear, there was that one time. All other times I succumb to the temptation in front of me. My solution is to avoid the temptation completely and ask for meals without things I know will sidetrack my nutrition goals. Willpower ebbs and flows, so it’s easier to eliminate it from the equation completely if you want sustained success. This tenet rings true for food in your home as well. If it’s in your house, chances are you will eventually eat or drink it.

All of these hacks stem from a simple concept – you are in complete control of what you put into your body. When eating out, you don’t have to accept the food items at face value. With a little hacking you can tailor your meals to your goals and motivate others around you to do the same. So set aside the social anxiety and join the legions of others who value healthy eating. Together, we’ll prove to the food industry that there is real demand for more healthy dining options.

Do you have any hacks I’ve left out? Share in the comment section or tweet me @willdoeswork