I mean, it's pretty much impossible to eat optimally when at restaurants. However you can avoid the worst of the worst with a little initiative.
For example, always pass on the french fries. No exceptions here, french fries are starch deep fried in seed oil, probably the worst metabolically damaging food on the market.
\
Using McDonalds as a sample menu, I typically get the yogurt parfait minus the nuts. Or I'll get the egg white delight minus the canadian "bacon." Coke or water for a drink, usually coke.
Never stress the issue to be optimal, that won't happen. Just avoid PUFA bombs and overly processed stuff.
Traditional restaurants (i.e not fast food) will normally serve stuff like grilled steaks and/or salads. Grilled steaks aren't cooked in oil, and salads minus the dressing are pretty devoid of PUFA. Baked potatoes with butter and/or sour cream is relatively harmless if starch isn't an issue for you.
For example, always pass on the french fries. No exceptions here, french fries are starch deep fried in seed oil, probably the worst metabolically damaging food on the market.
\
Using McDonalds as a sample menu, I typically get the yogurt parfait minus the nuts. Or I'll get the egg white delight minus the canadian "bacon." Coke or water for a drink, usually coke.
Never stress the issue to be optimal, that won't happen. Just avoid PUFA bombs and overly processed stuff.
Traditional restaurants (i.e not fast food) will normally serve stuff like grilled steaks and/or salads. Grilled steaks aren't cooked in oil, and salads minus the dressing are pretty devoid of PUFA. Baked potatoes with butter and/or sour cream is relatively harmless if starch isn't an issue for you.