While many of us are able to make the healthy decisions when preparing food at home, it becomes more difficult when Dining Out. Below you will find a variety of hints broken down by Category to guide you in the healthier direction.
Plan Ahead!!!
Planning ahead is crucial to your success when eating out. Restaurant meals, in general, will be higher in calories, fat, salt, and sugar than what you could make at home.
- Choose a restaurant where you know you can find some satisfying low-fat choices.
- Choose restaurants that offer table service instead of all-you-can-eat buffets.
- Avoid restaurants that specialize in super-sized portions.
- Don't arrive at a restaurant, party or business dinner starving! Eat a balanced snack before you leave the house.
- Don't be afraid to ask how the food is prepared, and to make special requests. Remember, you are the customer.
- Make a conscious effort to take the focus off of the food; instead, enjoy the people you are dining with.
Placing your Order:
Beverages - Stick with sparkling water, mineral water or club soda. Add lemon, lime or orange slices for flavor. Other good choices include unsweetened ice tea, herbal tea or decaffeinated coffee. Avoid alcohol. Alcohol and fat share the same metabolic pathway, and alcohol takes priority. Alcohol also sabotages willpower and provides empty calories. Some studies show that when people add high-calorie beverages to a meal (such as fruit juice or soft drinks), they do NOT compensate by eating less food or calories.
Bread Basket - Beware of the bread basket! Almost always, the bread you find at restaurants is made from processed white flour (high glycemic). Even artisan breads such as French baguettes or Italian loafs are made from white flour. Either tell your server you'd prefer to skip the bread or place it out of arm's reach.
Appetizers - These can oftentimes substitute for entrees. Look for things such as steamed mussels or clams, grilled shrimp, or roasted vegetables. Avoid fried foods such as breaded calamari or mushrooms, artichoke dips heavy with cheese, and garlic bread slathered with butter.
Soups - Studies have shown that people who eat soup before meals end up consuming fewer calories during the meal. Look for low-calorie broth-based or tomato-based soups such as minestrone, chicken vegetable, Navy bean and greens, etc. Cream-based soups (cream of broccoli, cheddar cheese, cream of mushroom) should be avoided due to their high caloric and fat content.
Salads - Make it your meal! Be sure to include lean protein such as grilled chicken breast, grilled fish, garbanzo or kidney beans. Ask for salad dressing on the side. Limit your salad dressing intake by using the fork trick: dip the prongs of your fork into the salad dressing before taking a bike of salad.
Entrees - Choose entrees which are grilled, baked, broiled, blackened, roasted, poached, stewed, braised or steamed. Consider splitting your entree with a friend and adding a side salad. Don't be afraid to ask if items can be prepared using less oil.
Side Dishes - Experts recommend that we eat 5 to 9 servings of fruits and vegetables each day. Think of eating out as an opportunity to increase your intake of fruits and vegetables prepared in new ways. Fine restaurants often serve seasonal produce as side dishes. Avoid side dishes such as baked or fried potatoes, fried rice, and vegetables with butter or cheese sauces. If a menu item comes with fries or a baked potato, ask to substitute it with a side salad, soup or steamed veggies.
Desserts - Pass on the regular dessert menu. Ask for a small dish of seasonal fresh fruit such as strawberries or raspberries. After-dinner beverages such as herbal tea, decaffeinated coffee or non-fat cappuccino can take the place of dessert too.