Help! What Should I Order When Eating Out?


Heading out to your favorite local restaurant has become a tradition for many, and can be a great way to spend time with family, friends and loved ones. It can be a fun and relaxing alternative to cooking at home. But, what if you’re on a diet? Don’t worry – we’ll show you how you can still enjoy those special nights out with family and friends and still stay on track with your anti inflammatory diet. Keep reading for our favorite tips and tricks!

Salads are healthy, right? Not always. Many people think they if they are ordering a salad, that they’re choosing a healthier options. However, salads are often filled with dressings high in saturated fat, calorie filled croutons, and other fat traps such as fried chicken, cheese, tortilla strips, and other toppings. The verdict: salads can be a delicious and healthy option. Just steer clear of these fat traps, and opt for salads filled with crunchy veggies, lean protein such as grilled chicken, high omega-3 seafood such as salmon or shrimp, and a lighter dressing.

Start with an iced cold beverage. Always start your meal with a nice glass of ice water. Try adding a little lemon to your water, or enjoy a glass of unsweetened iced tea with your meal. (One 32-ounce regular cola contains 425 calories and is loaded with sugar!)

Check for “keywords”.  Dishes with the following words are usually low in nutrients, and high in unwanted fats. Stay away from anything labeled: deep-fried, creamy, breaded, Alfredo, or crispy. Instead, opt for dishes filled with fresh high polyphenol vegetables and lean protein such as grilled chicken, salmon, tuna, or grass-fed beef.

Hold it! Sometimes, a grilled chicken sandwich or grass-fed beef burger can come with unhealthy options such as mayonnaise, cheese, high fat dressing, or sour cream. Ask your waiter to hold off on these – opt for condiments such as ketchup or mustard, and add it yourself so that you can control the portions.

Special OrderComing Right Up! Often times, you can ask for your food to be specially made. If your high polyphenol vegetables come pan-fried or drenched in butter, ask for them broiled or steamed instead. Ask for your main dishes with the sauce on the side so that you can enjoy it more sparingly. Enjoying a sandwich? Ask for fiber-rich whole grain bread instead of regular white bread.

Anti Inflammatory Diet, Anti Inflammation Diet, Dr. Chilton, Anti Inflammatory Diet SuccessEnjoy your meal. Eat with mindfulness. This means eating slowly and really taking the time to taste each bite. Chew slowly and notice each and every flavor of your food. Enjoy the company of friends and family around you, and engage in conversation. By eating slower, you’ll fill up more quickly, which can help avoid overeating. Engaging in mindful eating also relaxes you, and in return, you’ll finish the meal feeling more satisfied.

Take Your Supplements with Meals. Start the meal by taking your supplements with a large glass of ice water. Supplements should always be taken with food to ensure that your body fully absorbs the nutrients. Taking them with a large glass of ice water will also help fill you up and mask any “false hunger” that dehydration can cause, so you’ll be less likely to overeat.

Utilize your resources. At, we want to make sure we’re providing you with all of the resources you need for a successful anti inflammatory diet. Check out our free high omega-3 fish list, free high fiber foods list, and free high polyphenol foods list. They’re great to take on the go when you need a helpful reminder!


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Do you know others who are interested in pursuing an anti inflammatory lifestyle? Send them a copy of The Gene Smart Coach, and encourage them to sign up for their own weekly copy. When they sign up for our free weekly newsletter, they’ll receive our 10-page Anti Inflammatory Diet Guide for free!


Words of Wisdom

“It is never too late to be what you might have been.”
-George Eliot

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What Is Gene Smart? At Gene Smart we provide health news, information and scientifically researched supplements. Our supplement formulas are cutting-edge and meet the highest quality assurance standards in the industry, to help you with a variety of health conditions....

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