Eating on the go does not have to derail your weight loss efforts. Being prepared and having a plan will allow you to eat out at almost any restaurant and still stay on track.
TIP 1 - Plan ahead: Use your GPS for some healthy pit stops along your route. A grocery store is a great place to pick up fruit and cut veggies to munch on. If dining out, most restaurants have their menus online and some even have the nutritional info posted (chains mostly).
Tip 2 - Pack snacks: There's no need to stop for food. Keep a few healthy snacks in the car for long rides or bad traffic. A trail mix of seeds, nuts and dried fruit is an easy, non-perishable option. Granola bars with protein and less than 6 grams of sugar also work.
TIP 3 - Drink please! Keep a filled water bottle in the car too. We often think we're hungry when we are just thirsty. If at a restaurant, try ordering a warm drink first thing such as hot water with some fresh lemon slices. You’ll be surprised how this warm, calming drink can fill you up and soothe the craving/hunger beast. Herbal tea is also a great option while coffee tends to throw off blood sugar levels and may lead to cravings and bad decisions later on.
TIP 4 - Be an assertive orderer: Don’t be afraid to modify the menu. Trust me, in this age of “nutritionism”, waiters are used to it. Ask questions and know the terminology. Grilled, steamed, broiled, boiled and baked are fine but beware of terms such as creamy, smothered, lightly breaded, deep fried. Ask for sauces on the side and leave out the fries/rice/pasta/potatoes that usually come with the main and ask for extra veggies instead (most restaurants are happy to do this).
TIP 5 - Start with soup or salad: Both can be filling and satisfying. Order the dressing on the side and dip your fork lightly in the dressing before every forkful. Stay with non-creamy soups. Ask the server if dairy is added - that will let you know if they add cream or cheese or even butter (you can even tell your server that you are lactose intolerant to make sure they don’t add cream, butter or cheese).