My number one tip for successful weight loss is to LOSE THE WHITE STUFF. The easiest way to make this change at home is to avoid putting any white stuff in your grocery cart. That includes white rice, white flour, white pasta, white sugar. All are generous sources of calories but not nutrition.
Dining out presents its own set of challenges when you're trying to eat healthy. Just remember these tips for making whole grain choices:
If you haven't cut bread out of your diet completely, ask for whole grain rolls, crackers, tortillas (corn or whole wheat - instead of white)
IChoose oatmeal or whole grain bagels for breakfast (over white bread or white bagels)
IAsk for brown rice instead of white rice
IAsk for whole grain pasta
IChoose whole grains for your starch course when available instead of potatoes or white rice (e.g. polenta, brown rice, wild rice, bulgur/tabouleh)
If enough customers are interested, you may be in for a surprise the next time you go back. Restaurants want to keep their customers happy and coming back - make your desires known! Unless we request more nutritious whole grains when we dine out, refined grain products (white stuff) will likely remain the standard choice at most dining venues.