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Plan ahead when possible. If you know in advance about going to a restaurant, you鈥檝e got time to check nutritional info on their food items & plan out your meal in advance. You can plan your whole day around that meal, if given sufficient notice. I rarely go out to eat but, I鈥檓 a firm believer in planning. Keeps me from having to do some last minute, frantic, thumbs of fury storm on my phone sweating bullets trying to figure things out.
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I'm still new to this, but the couple of times I've dined out I've ordered a plain protein (steak or fish, no bread or flour used in prep) and either a salad or green vegetable. Once I asked them to sub asparagus for the sides they included and it was no problem. I also told them I couldn't eat flour or sugar and to let me know if anything I ordered (like dressings) contained any. People are generally very happy to accommodate you. You're alway safe ordering a salad with protein on top, hold the croutons and use an oil based dressing that doesn't contain sugar. I usually ask for wine vinegar and olive oil.