Eating Well When Eating Out
Eating out is “in.” A quarter of American adults and their families frequently eat fast foods in a restaurant. As well, 40 per cent of these families typically choose pizza, a hamburger or a hot dog, and 25 per cent choose a regular (as opposed to diet) soft drink.
We’re beginning to realize, though, that eating a lot of restaurant food that is high in calories, fat, salt and sugar can have a huge impact on our health. Many restaurants are responding to people’s concerns by offering healthy alternatives and modifying food orders on request.
This article gives you advice about making healthy choices when eating out. Try using four simple strategies: planning your meal ahead of time, eating simple foods, reducing portion sizes and avoiding high-calorie beverages.
Have a Plan
Choose well, before you even get there!
* Choose a restaurant that offers healthy choices such as salads, soups, different types of meat or meat alternatives and vegetable side dishes.
* Curb your appetite. Entering a food-filled restaurant when you’re hungry is a recipe for overeating. Tame your hunger by eating a handful of carrots, a small apple or a small container of yogurt before you head out.
* Plan for little diners. Young children can become hungry and impatient while waiting for restaurant meals to be prepared. Solve this problem by bringing along a small container of whole-grain crackers.
Back to the Basics
Restaurant foods are often deep-fried, or they come with extra sauces, butter, margarine and salad dressings. To trim calories, fat, salt and sugar, seek out simply prepared foods.
* Instead of creamy sauces, use ketchup, mustard or salsa on sandwiches or meats.
* Instead of french fries, ask for a salad, with dressing on the side.
* Ask for meat, chicken or fish that is steamed, grilled or baked rather than fried, deep-fried or sautéed.
* Avoid fish, chicken or vegetables that have been breaded and fried.
* Ask for low-fat milk instead of cream with your coffee or tea.
Reduce the Portion Size
Portion sizes in restaurants have increased significantly over the past 20 years and are often much larger than most of us would serve when preparing a meal at home.
Try these ways of reducing the portion size:
* Ask for a half order of your entree.
* Share appetizers, desserts or even whole meals with a friend or family member.
* Eat only three-quarters of the food you are served, and take the rest home to enjoy at another meal. To prevent food-borne illness, head straight home with your “doggie bag” and store it in the refrigerator.
Be Wise About Beverages
Many of the beverage choices on restaurant menus are high in calories, fat and/or sugar. For example, a single can of regular pop provides about three tbsp of sugar and no other essential nutrients.
* Ask for water, unflavoured sparkling water or milk (white or chocolate). These healthy choices are available in most restaurants.
* When regular soft drinks such as pop, iced tea and fruit drinks are offered as part of a meal combo, ask for water or milk instead.
* Instead of special coffee and tea drinks, which are often very high in calories, fat and sugar, order a latte made with low-fat milk.
* When ordering regular coffee or tea, ask for low-fat milk instead of cream.
* Limit your alcohol intake. Gram for gram, alcoholic beverages contain almost as many calories as fat. They may also increase your appetite and cause you to overeat.
So there you have it. Four easy steps to eating out in good health:
* Plan your strategy ahead of time.
* Stick to simple, basic foods.
* Reduce portion sizes.
* Watch out for high-calorie beverages.
Source: HealthyAlberta.com
Tags: Eating Out, Eating Well, essential nutrients, healthy choices, simple foods