How to Eat Healthy at the Japanese Steakhouse or Hibachi

What to order

  1. Smoked meats (turkey, chicken, pulled pork, brisket, baby back ribs
  2. 'Naked' versions of meats (meaning: without the sauce)
  3. Order the 'plate' option instead of sandwich to cut the mega carbs and lack of fiber from the buns.
  4. Get the smallest size or split a plate (or take half back and put in the fridge for later--OR--just don't eat all of it!)
  5. Load up on the fresh/cold veggies they have: lettuce, tomato, dill pickles, onions, cucumbers, jalapeno, (side salad if they have it).
  6. Cooked veggies like pinto beans, green beans, okra (ONLY if not fried!), or collard greens.

AVOID

  1. Any meat cooked in sauce, or already smothered in sauce.
  2. Sauces--they're all loaded in sugar/carbs. **If you must get sauce opt for the vinegar-based and only use a small amount.
  3. Coleslaw
  4. Onion rings
  5. Mac n cheese
  6. Cornbread
  7. Baked beans

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at a Pho Restaurant

What to order

  1. Smoked meats (turkey, chicken, pulled pork, brisket, baby back ribs
  2. 'Naked' versions of meats (meaning: without the sauce)
  3. Order the 'plate' option instead of sandwich to cut the mega carbs and lack of fiber from the buns.
  4. Get the smallest size or split a plate (or take half back and put in the fridge for later--OR--just don't eat all of it!)
  5. Load up on the fresh/cold veggies they have: lettuce, tomato, dill pickles, onions, cucumbers, jalapeno, (side salad if they have it).
  6. Cooked veggies like pinto beans, green beans, okra (ONLY if not fried!), or collard greens.

AVOID

  1. Any meat cooked in sauce, or already smothered in sauce.
  2. Sauces--they're all loaded in sugar/carbs. **If you must get sauce opt for the vinegar-based and only use a small amount.
  3. Coleslaw
  4. Onion rings
  5. Mac n cheese
  6. Cornbread
  7. Baked beans

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at An Indian Restaurant

What to order

  1. First rule: Order WITHOUT rice unless you must have rice--then order with BROWN rice
  2. Salad with dressing on the side, use as little as possible
  3. Tandoori chicken
  4. Dal
  5. Baingan Bharta
  6. Chicken tikka masala
  7. Chana masala
  8. Raita
  9. Roti (chapati) but make sure made with whole wheat
  10. Shish kebabs
  11. Chicken korma (unless cutting back on total calories/fat)
  12. Beverages: Water or UNsweetened tea
  13. Booze: If they have a bar, see the 'Alcohol' page HERE

AVOID

  1. Naan (made with white flour)
  2. Samosas
  3. Pakora
  4. Desserts
  5. Soft drinks

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at a Korean BBQ Restaurant

What to order

  1. Salad
  2. Kimchi (or kimchee)
  3. Bulgogi (beef)
  4. Mandoo guk (beef stew)
  5. Galbi tang (beef rib stew)
  6. Spring rolls (NOT fried)
  7. Panchan, avoid the white rice 
  8. Any meat with vegetables + steamed brown rice (if you must have rice)
  9. Sauce on the side-use as little as possible
  10. Beverages: Water or UNsweetened tea
  11. Booze: If they have offer alcohol, see the 'Alcohol' page HERE

AVOID

  1. Bibimbap
  2. Chap chae/Japchae/chop chae
  3. Mandu (dumplings)
  4. Sauces ON the dish--ask for it on the side
  5. BBQ sauce
  6. Desserts
  7. Soft drinks

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at a Thai Restaurant

What to order

  1. Summer rolls (fresh spring rolls--NOT fried)
  2. Papaya salad
  3. Yam talay (seafood salad)
  4. Chicken satay (with sauce on the side and use as little as possible)
  5. Curry dishes without the rice (ex: Grilled curry chicken or Jungle curry)
  6. Tom yum soup
  7. Chicken larb (WITHOUT the rice)
  8. Pad Thai (with minimal noodles)
  9. Pla Nueng Manao (poached lime fish)
  10. Stir-Fries
  11. **If you must order rice, ask for steamed brown rice
  12. Beverages: Water or UNsweetened tea
  13. Booze: If they offer or have a bar, see the 'Alcohol' page HERE

AVOID

  1. Fried spring rolls
  2. Fried rice
  3. Crispy fish (or anything else breaded and fried)
  4. Sweet chili sauce
  5. Desserts (like fried bananas)
  6. The Thai beverages (teas--they usually have lots of added sugars)

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at a Chinese Restaurant

What to order

  1. Soup (egg-drop, miso, hot-and-sour)
  2. Stir-fries with lots of veggies
  3. LOW-sodium soy sauce
  4. **If you must do rice, ask for steamed brown rice
  5. Beef and broccoli 
  6. Shrimp and Vegetables with Black bean sauce
  7. Moo Shu (any meat) without the wraps or white rice
  8. Moo Goo Gai Pan
  9. Chinese eggplant with garlic sauce
  10. Kung Pao Chicken
  11. Chicken/Pork Lettuce Wraps

AVOID

  1. Noodles (crispy, pan-fried, lo-mein, all noodles)
  2. Egg rolls
  3. Fried wontons
  4. Fried rice
  5. Crispy beef/pork/chicken (breaded)
  6. Sweet and sour beef/pork/chicken 
  7. Szechuan spicy fish
  8. General Tso's chicken
  9. Kung pao chicken

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at a Sushi Restaurant

What to order

  1. Sashimi (which is just the pieces of fish, NO rice)
  2. Veggie rolls (with no rice)
  3. Rolls with BROWN or BLACK rice (some places may not offer this)
  4. *If you must have some carbs and they don't offer brown/black rice, ask for hand rolls (temaki) rolled with seaweed.
  5. Beverages: Water or UNsweetened tea
  6. Booze: Check out the 'Alcohol' page HERE

AVOID

  1. Crunchy rolls or tempura
  2. Sauces (eel, spicy mayo, mango, etc)-(very high in sugars)
  3. Regular soy sauce (super high in sodium)
  4. White rice
  5. Ginger dressing (for salads--full of sugar)
  6. Desserts
  7. Soft drinks

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How to Eat Healthy at Burger Joints

What to order

  1. Regular burger or cheeseburger, without the bun (ask for it on lettuce)
  2. Even better--turkey burger option (sans bun)
  3. If the menu offers, order a burger bowl.
  4. Load up on the fresh/cold veggies they have: lettuce, tomato, dill pickles, onions, cucumbers, jalapeno.
  5. Grilled chicken, without the bun (if they have it.)
  6. Add mustard + mayo (small amount if watching total calories/fat)
  7. Order a salad as your side if that's an option
  8. To drink: water or UNsweetened tea
  9. Booze: check out the Alcohol page HERE.

AVOID

  1. Fries (loaded w/bad carbs and fried)
  2. Buns (ton of carbs with zero fiber)
  3. Chips 
  4. Desserts
  5. Shakes
  6. Soft drinks

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved

How To Eat Healthy At A Steakhouse

What to order

  1. Appetizers: either skip or find charcuterie board or fresh veggie options
  2. Steak: best options are-- sirloin tip side steak, top round roast and steak, bottom round roast and steak, and top sirloin steak. (Try to stay under 6 oz.)
  3. Grilled or Baked Fish (just avoid ones that are 'glazed'. This is code for sugar.)
  4. Grilled Chicken (not breaded or fried).
  5. Grilled or baked other seafood
  6. Salads (make sure to get a grilled protein on it, NIX the croutons and fruity vinaigrette dressings.)
  7. Sides: green beans, pinto beans, black beans, okra (NOT fried), steamed veggies (which usually are broccoli, zucchini, squash, etc).
  8. Beverages: Water or Unsweetened tea
  9. Booze-- See the Alcohol page HERE

AVOID

  1. Appetizers with breading and/or fried (if you're watching total calories/fat, also avoid anything cheesy)
  2. Chicken fried steak
  3. Chicken fried chicken
  4. Anything else breaded
  5. Mac n cheese
  6. Breads (rolls, garlic toast, sourdough bread, etc)
  7. Desserts

*Disclosure statement: I am not a doctor, nor do I pretend to be. I'm a nutritionist and certified health coach with an MS in Nutrition. Since you are not a paid, specific client of mine, be smart, man! If you have a medical condition or injury, see your doctor or physical therapist before trying any special dietary way of eating, add any supplements, or do any type of movements or workouts. None of the information on this site is intended to diagnose, treat, or prevent any medical condition. By using this site, you agree to these terms.

Copyright 2020 | WorkTravelFit.com | All Rights Reserved