Let's face it. If you live in this country, you most likely eat out...at least occasionally. Nowadays, more and more restaurants are posting nutritional information on their menus, websites, ipod apps, and more. That's great. BUT (you knew there was a 'but' didn't you?) in the food science labs where these meals are made and tested for calorie, fat, fiber, protein, etc. counts, the ingredients are very precisely measured. In the kitchens of your local restaurant establishments, they may not be. They want their food to taste good, so more butter, sugar, salt, and sauces may be used than was used in the lab specimen. That means your 550 calorie meal may be a tad, or more, higher. So here are a few tips gathered from various sources that might help you choose a healthier option from your favorite menu:
1. Look for code words. Steer clear of creamy, crispy, smothered, rich, thick, cheesy, fried, au gratin, escalloped, pan-fried, sauteed, or stuffed. Better choices to look for are steamed, broiled, baked, grilled, poached, roasted, and seared.
2. Request dressings or sauces on the side, so you have control over how much is added to your meal. In many a salad, the dressing is where the majority of the calories lie.
3. Either ask for a half portion or share a meal with your dining partner. If the restaurant will not make half portions and no one wants to share, ask for half of your meal to be automatically boxed up to take home. Most restaurant portions these days are two to three times more food than one person needs at any given meal.
4. Ask for the veggie of the day as your side instead of fries or coleslaw or onion rings. Your thighs will thank you later.
5. Tell the waiter NOT to bring the bread and butter before the meal.
6. Choose your restaurants carefully. Indian foods are often high in calories and fat. Other not so great choices: pubs (heavy on fried foods), diners (often specialize in foods covered in cheese, gravy, or syrup), and buffets (all-you-can-eat, which is usually more-than-you-need). On the other hand, sushi is a light, nutritious choice as long as its not the deep fried variety. Grills often have a healthy choice or two. And bistros usually carry entree salads and lighter options.
7. Go the "small plate" route by choosing 2-3 healthy appetizers as your meal. Just remember all of the above guidelines when choosing. Crispy chicken wings with ranch dressing - NO. Grilled shrimp on a bed of spinach - YES.
8. When it comes to dessert, order one for the whole table. Quite often, just a bite or two of a treat will satisfy a sweet tooth. Or order sorbet, fresh fruit, or low fat yogurt.
9. When it comes to fast food, go hungry. Just kidding! Well, sort of. But I guess most fast food places have grilled chicken sandwiches these days, and side salads, and....bottled waters.
10. Instead of drinking your calories, or your poisons for all you diet drink junkies, stick to water. That's a super easy way to do away with added calories and sugars.
Most of all, when you eat out, enjoy the friends & family that surround you at the meal, making them the focus of the experience instead of the food.
No comments:
Post a Comment