Eating Healthy while Dining
Out
One of the biggest challenges
facing those trying to follow a healthy diet is the local
restaurants. Eating out present’s special challenges, such as
not knowing how the food
was prepared, how much fat it contains, and whether or
not the healthiest ingredients
were used.
Many restaurant chains, and
even some fast food restaurants, have recognized the demand for
healthier menu choices, and they are working hard to
satisfy that demand. All
too often however, the healthy choices on a restaurant
menu are limited and
unappealing. It's important therefore to pay close
attention to the menu and
make the healthiest choices possible.
One of the most important
thing diners can do to eat healthy at restaurants is to be
proactive. Diners shouldn't be afraid to ask how a dish is
prepared, or what
ingredients are used in its preparation. If the server doesn't
know, ask him or her to
check with the chef. A good chef will be happy to answer
such questions and to make
modifications in the recipe if needed. In addition, most
restaurants will happily
accommodate special needs, such as low fat or low
sodium dishes. After all, the
restaurant is there to serve its patrons.
Some of our favorite tips for healthy eating in
restaurants include:
- Ordering entrees that are
grilled, baked or broiled, deep fried dishes are best
avoided. If you are unsure how a dish is prepared, don’t be
afraid to ask.
- Portion size is just as
important at the restaurant as they are at home. That means
ordering the petit fillet instead of the full size steak,
requesting half size portions of French fries, and maybe
even forgoing that tempting dessert.
- When choosing side
dishes, ask if steamed vegetables are available. Steamed
veggies are an excellent, low fat, low calorie choice for
many diners. Vegetables that are fried, au gratin, or
prepared in cream or butter sauces are best avoided.
- When ordering salad, ask
if fat free choices are available. Most restaurants have
several fat free or low fat varieties of salad dressing
available. If no low fat option exists, request the
dressing on the side so that you can control the amount
that is used.
- When ordering soup,
choose broth based soups, and avoid bisques or rich soups
like cream of crab or cream of broccoli. A simple vegetable
soup is a delicious and low fat alternative.
- Replace high fat, high
calorie French fries with healthier alternatives such as
fresh fruit or an unbuttered baked potato. Most restaurants
will be happy to accommodate such special
requests.
- In Italian restaurants,
stick with the tomato based sauces and avoid creamor heavy
Alfredo sauces. A simple pesto sauce without meat is a
goodchoice for most pasta dishes.
- When dining at oriental
restaurants, go with the steamed rice and stir fried
vegetable entrees. Avoid the heavy sauces and request that
your mealbe prepared with less oil. In addition, try to
choose dishes that feature fresh vegetables.
- Choose a light dessert of
fresh fruit or sorbet. When ordering traditional desserts,
order one and share it with your dining
partner.
- Most fast food chains now
offer healthier alternatives, such as salads and baked
potatoes, as well as prominently displayed nutritional
information.
While dining out certainly
presents challenges to those trying to enjoy a healthy
lifestyle, there is no reason to forgo the pleasure of an
occasional meal out. By following the guidelines listed above,
and by adding some creative tips of your own, you can make
dining out a healthy experience as well as a pleasant
one.
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