Eating Out Healthfully

A commitment to healthy eating does not mean the end of dining-out fun. You can eat out and live a healthy lifestyle. You have a right to know how the food is prepared. Just ask! If the wait staff is unable to answer your important question, ask the chef – or ask the waiter to ask the chef. You can ask these questions when you are in the restaurant or you can call in advance.

Fast Food Tips

Many fast-food restaurant chains now have nutrition information available. Ask for a free brochure, then compare the nutrition information in the foods that they offer. Focus on the item of your concern – calories, sodium, fat or cholesterol – and make your food choices based on that information.

• Choose grilled chicken sandwiches and hamburgers without the high-fat toppings, sauces or marinades or added cheese. Ketchup and mustard or lettuce and tomato are better choices.
• Have a side salad instead of fries, or try a broiled chicken salad with low-fat dressing.
• Remove the skin from fast-food fried chicken or try the rotisserie-style chicken.
• Choose corn on the cob, mashed potatoes or baked beans on the side.

Restaurant Tips

• Plan ahead. Know the restaurants in your area and patronize those that cater to special requests.
• Ask how foods are prepared – never assume. Ask if the cook can use less of high-fat ingredients such as cheese, cream or butter or oil.
• Ask to have sauces and dressings served on the side. Many restaurants offer low-fat or fat-free dressings.
• Choose vegetable or tomato based soups and sauces. Creamed varieties can add up to 15 to 20 grams of fat to a meal.
• Split an entree with a friend and order extra salad and bread.
• Fruit, sorbet or sherbet makes a light ending to a healthy meal. When you cannot resist, split a rich dessert. Some restaurants will even serve you a half-serving.
• Ask to be served a smaller-sized portion or have half of your meal placed in a “doggy bag” before you start to eat. A smaller amount eaten always means fewer calories and less fat, sodium and cholesterol, no matter what food is ordered. Remember that some restaurant-sized portions of pasta may equal up to two pounds of pasta. You do not have to eat it all at one sitting!
• Order a salad and appetizer, or a salad and soup for your entire meal. There is no rule saying you must have an entire entree.
• If you choose to drink an alcoholic beverage, reduce the calories from wine by having a wine spritzer. Drink plenty of water before and during your meal; then you may not drink as much alcohol. Remember that alcohol has only empty calories. There is absolutely no nutritional value.

Category: Food Fitness