Eating out is a lot of fun, and at times can be unavoidable. While this can be fun, it can also be tough while on a diet. I always say that one should look up the nutritional content on the restaurant they are going to or deciding on what they will be eating ahead of time. But sometimes this is just not possible. Either plans change or the internet is down and you can’t see the nutrition facts.

Have no fear my weight loss buddies. There are other ways to beat all those unnecessary fats and calories loaded on those plates.

Did you know that are thousands of calories behind one word?

Yep, the name or description of a plate can say a lot about the nutrition facts and health level. By discovering and learning menu key words or phrases, you can save yourself from sabotaging your diet as well as the stress of finding something healthy and yet still enjoyable.

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Here are key words that should be red flagged and avoid.

* Battered

* Breaded

* Buttered

* Cheesy

* Country-Style

* Creamy

* Crispy

* Crunchy

* Crusted

* Fried

* Glazed

* Gooey

* Honey-dipped

* Melted

* Smothered

Oh man, I’m drooling now just thinking about all the foods that contain these words. But ingraining these small words in your head can save you from that next morning hangout of “why did I eat that.”

Instead, look for these keywords on your menu that add flavor and texture without extra calories.

* Roasted

* Baked

* Broiled

* Broth

* Fresh

* Multi-Grain

* Poached

* Rubbed

* Seared

* Grilled

* Scented

* Sauteed

* Spiced

* Seasoned

* Steamed

Figuring out the language of hidden calories is the first step to surviving a meal at sit-down chain restaurants. Stick with this list of healthy words and you will be set in finding a healthy restaurant meal.

Question: What is your favorite restaurant and what healthy plate do you like?

I would have to say mine is Chillies and I love eating their Chicken Fajita Pita… YUM!

My biggest weakness- Chilies Chips and Salsa! I could eat the whole basket is two seconds if I don’t watch it! ! ! Eating healthy at restaurants can be extremely doable if you prepare in advance and know exactly what you are getting.

Skipping out on the chips and salsa is one thing I just can’t do, but I can eat a small snack  before heading out so that I have self-control to eat only a handful of them and then stop. Also checking online before will give you a good idea of the nutrition facts… pick a plate before you go.

Here are some great healthy picks when eating at Chilis:

Appetizers

AVIOD THIS:
Kickin’ Jack Nachos w/ Fajita Chicken: 1340 calories, 92g fat, 3610g sodium
EAT THIS:
Bottomless Tostada Chips w/ Salsa: 470 calories, 39g fat, 2790g sodium

Wings

AVOID all together
All wings are over 1200 calories, 80g fat, and 1880g sodium

Salad

AVOID THIS:
Quesadilla Explosion Salad: 1270 calories, 76g fat, 2650g sodium
EAT THIS:
Side Salad House no dressing: 210 calories, 12g fat, 310g sodium

Soups

AVIOD THIS
Baked Potato 1 Bowl: 510 calories, 35g fat, 1790g sodium
EAT THIS:
Chicken Noodle 1 Cup: 60 calories, 0.5g fat, 580g sodium
*** Most all soups are low in calorie, but extremely high in sodium!

Sandwiches

AVIOD THIS:
Smoked Turkey Sandwich: 960 calories, 55g fat, 1790g sodium
EAT THIS:
Fajita Pita Chicken: 460 calories, 13g fat,1400g sodium
*** Ask for dressing on the side

Create Your Own Combo Meals w/o Sides

AVOID THIS:
Half Rack of Original Baby Back Ribs: 490 calories, 34g fat, 2050g sodium
EAT THIS:
Spicy Garlic & Lime Grilled Shrimp: 170 calories, 11g fat, 1090g sodium

Chicken

AVOID THIS:
Crispy Honey-Chipotle Chicken Crispers: 1930 calories, 108g fat 4390g sodium
EAT THIS:
Margarita Grilled Chicken: 680 calories, 14g fat, 2430g sodium

Big Mouth Burgers

AVOID ALL
These bad boys can add up to 1750 calories, 123g fat, 3860g sodium! ! !

Fajitas

AVOID THIS:
Buffalo Chicken Fajitas w/o tortillas: 1090 calories, 77g fat, 5240g sodium
EAT THIS:
Classic Chicken w/o tortillas: 370 calories, 11g fat, 2000g sodium
*** WOW… and that’s the lowest sodium level for all fajitas!

Kids Meal

AVOID THIS:
Country Fried Chicken Crispers: 560 calories, 37g fat, 1600g sodium
EAT THIS:
Grilled Chicken Platter: 150 calories, 1g fat, 690g sodium

Ribs

AVOID ALL
The sodium in these bad boys range anywhere from 2050g to 4780g

WOW!!! I just can’t get over how much sodium is in every single plate at Chilies!
Can’t someone just pass a law on limiting nutritional content within plates?!?!?!