Dining Out The Healthy Way
/It's no secret that eating out isn't always the best option for a healthy lifestyle. But it's not always avoidable, nor should it be (We're talking to you, foodies!) So how can you eat healthy but still enjoy dining in a restaurant? Here's our tips.
Next challenge: summertime. You know what that means – outings, vacations……healthy eating? Of course. Just because you’re away from home doesn’t mean healthy eating goes on vacation too. Traveling does mean more reliance on restaurants, convenience stores, airport food or other modes of eating. We may think our only eating options are burgers, hot dogs, fries and soft drinks. Surprisingly, this is not the case.
About 1/3 of all Americans eat and drink their calories away from home. Fortunately, slowly but surely many restaurants are beginning to offer healthier, lower calorie menu items, making it easier to eat nutritious while traveling. Another thing that will help is by the end of 2015, the Food and Drug Administration (FDA) will require calorie and other nutrition labeling for standard menu items in all restaurant chains with 20 or more locations. Many of these restaurants have already complied with this ruling.
However, educate yourself on knowing what to look for while browsing the menu. Here are suggestions to focus on from www.choosemyplate.gov:
Think about:
*What you are eating
Check posted calorie amounts either on the restaurant menu (if available), pamphlets, website or download a smartphone app that can guide you on lower calorie, healthier choices. Some apps to consider for choosing healthier foods include:
-Restaurant Nutrition, free, compatible with all apple devices and android
-Healthyout , free compatible with all apple devices and android
-Eatoutwell, free, compatible with all apple devices and android
Choose healthy salads that include several vegetables, whole grains like quinoa, fruits, nuts, grilled chicken or fish, beans and ask for the dressing on the side
Water should be your first beverage choice followed by unsweetened tea, coffee, or fat-free or low-fat milk. Sugary drinks or alcoholic beverages should be limited as calories from them add up quickly.
*How much you are eating
Portion size does matter. The biggest challenge is avoiding large portions sizes often served at restaurants. To avoid this either choose a smaller size (choose 6 ounces or less of meat, poultry or fish) share your meal or take home half of it.
Avoid all you-can-eat buffet restaurants. Unless you have tremendous self-control, it’s just too tempting to want to fill your plate full of food.
*How your meal is prepared
When reading the description of a menu item, if your read the words “crispy,” “crunchy,” “breaded, buttered or battered,” “fried,” “creamy,” or “tempura,” they’ll be higher in calories and fat. Choose instead menu items that say “grilled,” “broiled” or “steamed” and there will be fewer calories and fat.
- Small is good. Try ordering 2 small plates or appetizers for your meal, instead of a traditional entree. Not only does this help with portion control but it also gives you variety and also a create-your-own-meal approach. Think soup and then something with protein. Or even a soup and salad combo can still be satisfying for lunch or dinner.
- Take matters into your hands by asking the server to bring only half of the portion of the main meal to the table and pack up the other half to bring home. Leftovers anyone? And the best part, your wallet will love you.
- Love salad? Heard salad dressings can be extremely fattening? You would be right. Get in the habit for always asking for the dressing on the side. This can save countless fat, calories and added sugar.