Rutabaga Juicery & Eats — Rutabaga /// Annapolis

When you’re making big changes to your diet, it’s common to feel like you’re missing out on normal, enjoyable activities such as eating out with friends. But eating well doesn’t mean you have to sacrifice your social life or decrease your enjoyment in life!

Pay attention to keywords on the menu.

Words to Avoid

Avoid foods that indicate it’s been fried, as they are high in unhealthy fats: battered, crispy, deep-fried, crunchy, tempura, breaded
Avoid words that indicate the food has a lot of added sugar: glazed, sweetened, teriyaki, honey, BBQ, marinated

Words to Eat

Choose words that indicate the food is a healthier option: roasted, baked, poached, grilled, seared, steamed, sauteed

Ask questions about the food you’re about to order.

How many questions you ask will depend on your comfort level, how picky you’re willing to be, and how strict you need to be for your health. Remember the 80:20 rule and that, once you’ve settled into a healthy diet, it’s usually ok to go off of it 20% of the time. This does not apply to things like gluten if you have celiac disease or non-celiac gluten sensitivity.

Here are some tips to make your restaurant meals as healthy as possible:

Use the term ‘food allergies’ when asking questions about the food – this makes sense to everyone and you are more likely to be taken seriously than if you tell them you’re on some kind of diet
Ask for real butter, not margarine
Ask for olive oil and vinegar or lemon for your dressing
Ask for half the rice or pasta or bread - these are fillers and can leave you feeling over-fed

Make substitutions

Have a side of fruit rather than fries
Choose your sandwich fillers over greens instead of on a roll
Ask for an extra serving of vegetables on the side instead of chips
Don’t go to a restaurant starving – have a healthy snack before you go
Water or seltzer or unsweetened tea with lemon instead of soda or alcohol. From a health perspective, red wine is likely your best choice if you must drink, but you can also enjoy vodka, tequila, brandy, or cognac (wine is higher in sugar than other alcohols so should be avoided if you have blood sugar issues).

Different cuisines: the good, and the bad.

Indian Food

Choose tikka masala, tandoori chicken (or fish or shrimp), chicken, lamb, or vegetable-based curries. If you’re avoiding dairy, ask your server which curries are safe. Madras and dhansak are typically safe choices. The meat in tikka masala and tandoori chicken typically marinate in a dairy-based yogurt so there won’t be much dairy, but it is there if you’re especially sensitive.

Thai Food

Coconut milk-based curry or chicken satay are the safest options.

Mexican Food

Skip the chips and tortillas. Fajitas are a great choice because you can eat the meat and veggies without the tortilla and still have a delicious meal.

Mediterranean

Ask to leave the pita bread off the platters. Order kabobs and salads.

Sushi

White rice is typically well-tolerated, even if you avoid most grains. If you are avoiding rice, order the sashimi instead of the sushi rolls. Skip the tempura-fried items and, if you’re gluten or soy-free, skip the soy sauce. You could bring your own coconut aminos.

Seafood and Steakhouses

Load up on the veggies for your side dishes!

American Food

Skip the fries, chips, and buns. Have vegetables, salads, or potatoes (not french fried!) as a side dish. Order salads topped with protein, such as chicken, shrimp, or salmon.

Italian Food

Order grilled or baked meat with vegetables or on top of a salad. Sadly, hold the pasta.

Annapolis Eateries and Restaurants

Rutabaga

This place is based on the idea that whole, minimally processed food doesn’t have to be inconvenient or hard to find. The menu is clear about potential allergens and which options are gluten-free. Not only is the food delicious, but it’s locally-sourced. And, they compost and use eco-friendly disposables. Can’t beat that!

Vida Taco Bar

These guys call themselves a ‘farm-to-taco’ establishment. They source local, sustainable ingredients and have many gluten-free options! You can also order any ‘taco’ as a lettuce wrap to avoid both gluten and corn.

True Food Kitchen

Fresh, seasonal ingredients, and lots of gluten-free options. I love that their kid’s menu includes a chicken teriyaki bowl. How’s that for an escape from grilled cheese and chicken fingers for our children?

Diehl’s Produce

Fresh and local produce. Our produce begins losing nutrients the minute it’s picked from the ground. Consider broccoli - by the time it’s shipped, warehoused, displayed at the grocery store and placed in your refrigerator, it’s lost up to 80% of its beneficial nutrients. When you buy local, not only do you minimize the harmful effects to the environment that come from shipping foods across the world, but your food is much fresher. And, finally, while you won’t find many organic labels, Diehl’s sources food from farmers who don’t like to spray with anything unnecessary.

Chain Restaurants & Grocery

Whole Foods: Sometimes, it’s just easier to go to one place where you know what you’ll find. For the most consistent, fresh produce, I go to Whole Foods Market.
Panera Bread: Although it may not be on the menu, you can ask for a bowl with specific ingredients. My favorite: two eggs, avocado and tomato over rice.
Five Guys: You can ask for your burger in a lettuce wrap. I actually recommend making it a double wrap to help keep your burger inside. Load up on the veggie toppings!
Chipotle: Order any of the protein options in a bowl or salad. Rice is a healthy carb, but if you prefer, they offer cauliflower rice as well! If you’re gluten-free, most items here are safe, but avoid the flour tortillas and the corn products, which may have trace amounts of gluten.

How to make healthy choices dining out in Annapolis.