Most people think that going out to eat and being fit are like oil and water. They think that to be fit you must become an anti-social monk who never goes out to eat, and lives at home on broccoli and tofu. Nonsense! To dispel that myth, I went out to eat at several non-“health food” restaurants in Brookland and still enjoyed a healthy meal. Here is how I made sure that what I ate was both delicious and physique friendly:

#1. Public enemy #1: The research has been in for many decades. The less starch, refined carbs and sugar that you eat, the less body fat you will have and the healthier your heart and metabolism will be. Ask the waitstaff to hold the potatoes, pasta, etc. and bring on the green beans – or any other veggie (corn and potatoes are not really veggies). They taste great, fill you up, improve digestion, and will make your clothes fit a whole lot better.

#2. Portion control: Too much of anything is too much. Reduce your starch and calorie load by skipping the breadbasket. Consider ordering an appetizer and a side salad for your meal instead of an appetizer & entrée.

#3. Don’t drink your calories: Sugary drinks like juice, soda, and alcohol create the perfect hormonal environment for maximal fat storage. Replace them with water, seltzer, diet soda and green tea.

#4. Get some protein: Protein is the most filling nutrient, and takes the most energy to break down. Fish, shellfish, chicken, turkey, beef, eggs, etc. are all great choices--so long as you avoid sauces and fried coatings.

#5. You can’t have your cake and eat it too: If you are trying to lose body fat, limit your dessert and alcohol consumption to one meal per week.

Colonel Brooks Tavern
901 Monroe Street NE

How did I make healthy choices? I got my carbs from veggies and had water to drink. I exercised portion control by ordering an appetizer and a salad instead of an entrée. Lean protein, veggies and healthy fat (the salad had nuts and an olive oil vinaigrette) can be eaten an unlimited number of times during a week.

Bobby's Q Restaurant
3301 12th Street NE

How did I make healthy choices? Instead of French fries and bread, I had vegetable sides: green beans and coleslaw. My drinks were physique friendly. The portion was perfect – not too much, not too little. A meal of lean protein and veggies can be eaten an unlimited number of times over the course of a week by someone looking to get leaner.

Saints Bourbon Street
1812 Hamlin Street NE

How did I make healthy choices? Note that I had carbs (rice & beans) at this meal. Why? Because I had just worked out, and after an intense workout your body will process starchy carbs differently, using them for depleted muscle cells instead of fat cells. So if you must have carbs, save them for after you have exercised, and choose less refined starches like beans, rice or sweet potatoes instead of white bread.

Josef Brandenburg is a Brookland-based fitness coach and author of The Body You Want. For more information and free workout advice go to www.thebodyyouwant.com.