What do I order here? -Steakhouse

A steakhouse is a great option if you are going out to eat and want to stick to a balanced and healthy nutrition program! This option has more of a structure than the other two types of restaurants we have discussed already. Here are the two previously discussed links below in case you had something else in mind tonight.

www.bfit2training.com/post/what-do-i-order-here-mexican-joint

www.bfit2training.com/post/what-do-i-order-here-italian-restaurant

No matter what the specific type of nutrition plan you follow, even vegetarian, you should be able to enjoy eating at your local or favorite steakhouse. As always, keep in mind these suggestions and adjustments are intended for a balanced, mindful, and sustainable nutrition program. If you're following a Paleo, Keto, WW, or any other approach email me at Bfit2training@gmail.com and I will help you adjust and make an informed decision for your plan.

1-Appetizers

Most options at steakhouses are not that much different than any other places. Some will bust your plan to pieces while others are a good option to focus on your enjoyable well balanced meal. Avoid cheesy or creamy dishes such as spinach dips and charcuterie boards. Most of these dishes are through the roof in saturated fat and calories. Furthermore, you will already be getting a fair amount of fat even in the leanest choice of steak with your entree. Don't combine the two dishes to start. Another item to avoid, most of the time, are the all to trending fried vegetable dishes. Unless you are following a Ketogenic type plan, these items are often really high fat choices. Healthier choices for appetizers are of course reduced calorie dressed salads. Respectable steakhouses usually carry nice ceviche or shrimp cocktail options too.

2-Drink Choices

Dining in a darker, quieter, and oak designed restaurant is a thing of prestige and beauty but that does not mean that you need to derail your plan from the start by having a 300 calorie Manhattan or Old Fashion to be a part of the atmosphere. Regular rules still apply here. Try not to spend more than 100-200 calories on a great glass of wine or a beer with your steakhouse experience. If you do, no problem but be aware you may have to adjust your appetizer and entree choices.

3-Entree

Keep your manners but......remember my tip from the previous weeks ORDER FIRST to not be influenced by others. You can read more about this tip in my previous articles in the series: Mexican Joint & Italian Restaurant.

Easy answer on this one! Focus on the leanest choices of protein. Filet, sirloin, chicken breast, pork tenderloin, fish specials, and other seafood. Here is your main focus that can save you from many hidden calories. READ THE DESCRIPTION! It does not matter if you have the best sourced and leanest beef, chicken, or seafood money can buy if it is accompanied by tablespoons of butter, oil, and creams. If your fillet is prepped in butter(most are) all of a sudden it goes from a super lean two grams of fat per ounce to adding 15-20g to the total really fast! Ask the waiter to have the kitchen prepare the steak with minimal oil or better yet, tell them you have a lactose intolerance and cannot have it prepared in butter. As in the other two articles in this series portion is all too important. The days of having a steak or protein option over 6-8oz should be over. If there is a killer steak that only comes in 12-16oz take the rest home and treat yourself to a delicious steak and egg breakfast the next day. Some more tips when choosing a steak is to choose "select" or "choice" over "prime". A prime cut typically has more fat content. Cut any visible fat off of your steak and always ask the waiter or chef what the tastiest and leanest choices are. Below is a simple breakdown of the best choices of beef. Don't forget about the other protein options but, after all, we are talking about a steakhouse here!

1. Sirloin Tip or Eye of Round Extra lean Not usually tender 1-3g fat/oz

2. Top(leaner) & Bottom Round Extra lean Not usually tender 1-4g fat/oz

3. Top Sirloin Lean Can be tender 3-5g fat/oz

4. Skirt(leaner) or Flank Lean Can be tough 2-5g fat/oz

5. Filet Mignon Lean Tender 3-5g fat/oz

6. Porterhouse(more tenderloin) Less lean Tender 5-7g fat/oz

7. T-Bone(less tenderloin) Less lean Tender 6-8g fat/oz

8. Ribeye Not lean Tender 7-10g fat/oz

4-Sides

Make or break time continues with a the choice of sides at a steakhouse. From football size baked potatoes to buttery drenched veggies, choosing the right sides can be vital to sticking with the plan. Most steakhouse potatoes are 2-4x the regular baked potato you would prepare at home. That doesn't mean you have to skip it all together but have a true, one serving. When it comes to the butter and sour cream, again watch your portion sizes. Most restaurants offer up 2-4x the amount in a serving! Most all steak houses will prepare their vegetables with a fat source(oil or butter). Simply ask for them to be prepared with no or minimal oil. If there are no defined a la carte options for sides and the menu description is all one item, let it be. In this case, the chef has probably combined all the flavors for a very specific purpose. Just ask and search for the dish with less cream and fat as discussed above. Steak and fries are one of my favorite things to have as well. Go ahead have the fries but once again have 1/3 of what they give you and choose a nutritious and fibrous item to go along with them.

In conclusion

-Choose the leanest sources of protein and customize preparation if a la carte is available.

-Sides are best green without being drenched in butter. Potatoes of any kind are great if you indulge in one serving.

-Choose wisely on appetizers and salads or end up in the hole from the get go.

-As always, do your research before you go. Usually if going to a respectable steakhouse you have reservations and know days in advance so jump on-line and do a little look through.

This "What do I order" series is intended to be how an individual with goals can be creative and selective with choices. It is not intended to be restrictive at all. If you feel like I have eliminated all options email me personally at bfit2training@gmail.com and Title it: You must be crazy! and I'll respond to your food palate, goals, and situation personally so you can make the best lifestyle choice for you.