This is the second article in the series, “Don’t punish yourself with steamed vegetables: Dining out in moderation. Part 1 is here. These articles include a handful of specific techniques that you can use to your dietary advantage, but each discussion focuses primarily on the principles of healthy eating while dining out, which are targeted at lifelong goals of health and wellness. If you enjoy this article, please consider subscribing. Thanks.

Don’t punish yourself with steamed vegetables: Dining out in moderation, Part 2 of 7

One of the guiding principles of eating real food in moderation is the following: Eat the best you can afford, placing the value on the quality, not the quantity. In other words, buy a better quality meal, not a gargantuan serving of the cheap stuff.

One of roots of the health problems associated with a Western diet (diabetes, heart disease, and certain cancers) is that we have been trained to expect good things like real food at exceptionally cheap prices. As a result, we now produce food much in the same way that we manufacture dish soap. While you can get away with this concept with last year’s electronics or furniture to fill your dorm room, it is not a good practice to seek out the cheapest food to preserve our most precious personal commodity.

How do you afford to eat better?

If you are pursuing moderation, one of the side effects is that you will consume less, which means you need to buy less. Of course, to a degree the savings amount that is derived from reducing quantity is generally offset if you are buying quality. But it’s a good trade.

For example, the typical portion size at a restaurant will often feed two if you are used to eating in moderation. If there are two of you, you generally don’t need a couple of appetizers, two main dishes, and a couple of desserts to be satisfied – if you’re practicing moderation, you can often get away with one of each. And if you don’t arrive in a state of starvation, the appetizer can probably be eliminated too; although you may want it just for the pleasure of eating it.

Taking this a step further, in general to save money you can plan to spend a little more, perhaps a little less frequently. It really comes down to your priorities with your money and your health.

7 ways to define “bang for the buck” with real food

In the book, The French Don’t Diet Plan - 10 Simple Steps to stay Thin for Life, Dr. Will Clower talks about a conversation he had with a successful restaurateur who offered large portions at his restaurant as a matter of course. The gist of the conversation was that the owner felt he had little choice than to offer huge slabs of beef, because if he didn’t, he knew he would be losing customers to the competition with the bigger portion size.

I respect the fact that the owner is customizing his menu to please his customers - that is a great aspect of customer service and a good business practice. He is simply offering what most American customers seem to want - More for their money. After all, if he could charge the same price for a smaller T-Bone steak, why would he just give away the extra poundage? He’s doing what consumerism is best at - listening to consumers and supplying what the market demands.

However, that doesn’t mean that you as a consumer have to buy into that philosophy.

Instead of seeking out huge portions as a means of getting your money’s worth, change your expectations. When you go out to eat, you should expect (even demand) the following:

1. Quality service. The wait staff should be attentive, respectful, and informed. There is nothing new in any of these concepts, but sometimes we forget that good service should include these practices. If you receive good service, tip accordingly, and don’t be shy about saying so. Just about everyone can use a complement on a job well done.

2. Quality ingredients. This involves some forethought and a little bit of education on how food is prepared, but in most cases you can lean on some common sense. For example, which is a higher quality ingredient: flank steak or fillet mignon? If you’re eating out, expect (and order) the fillet mignon. Ideally, the menu will disclose the relative source of the meat in a dish - grass-fed beef for example is not only better for you typically, but tastes better once you’ve tuned into the differences.

3. Skillful preparation. You can often tell if something took a little time to prepare, and if that was executed well. Continuing with the steak example, I once received a steak that was completely burned on one side - not “blackened” - Carcinogenic. This was not a good sign of skillful preparation. Likewise, the things you order should require some skill to prepare - if it was slid out of a can, plopped on your plate, and heated in the microwave, odds are good that its not the kind of food you really want to be eating if you’re seeking the “real” stuff.

4. Well-conceived presentation. A chef who cares about his food will almost always be interested in the way the final product is presented. Before you swallow the entrée, look at how it is arranged on the plate. Consider how the cook intended for you to eat it - meaning, if there is a light sauce that decorates the main dish, odds are the chef intended for you to taste the sauce as an accompaniment to the dish.

5 . Taste. Although this is probably the most obvious item on the list, it should be said that as you work toward changing your diet away from over-salted or sugared fake foods, your tastes will change, and you’ll be able to taste more of the ingredients that go into the food. My favorite example of this for me is salad dressing. After eating homemade vinaigrettes for the last several years, I cannot stand the taste of dressings like “Italian” out of a bottle. As a result, good dressings become an indicator, to me, of a quality restaurant. And you can often taste the difference.

And remember: If it doesn’t taste good (or right), by all means - send it back!

6. Atmosphere - including cleanliness. It is worth paying a little extra for a quiet, intimate setting. Particularly one that’s clean.

7. Last but not least, consider price. It would be nice if we could all afford the most expensive bottles of wine on the menu, but in reality it’s not necessary if you are simply seeking a quality dining experience. Buy the best you can afford – but don’t go into debt to do it. But that’s just me.

Eat out, eat well

When it comes to eating out, don’t confuse buying 3 cheap appetizers and the 3 lb. surf and turf special, bottomless soda, and two desserts with, “getting your money’s worth”. Treat yourself to a high quality meal that won’t leave you feeling like you’ve just come in second at the Nathan’s hot dog eating contest.

Next: Dining out in moderation Part 3: Don’t dine out as if its chemistry class

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Related posts:

1. Don’t punish yourself with steamed vegetables: Dining out in moderation, Part 1 of 7
2. 11 ways to lose weight using good table manners
3. Friday recipe: Goat cheese-stuffed mushrooms and grilled peppers
4. Real Food in Moderation: Weight loss results for month 2
5. 23 benefits of eating good food in moderation