Tips for Dining Out the Healthy Way


Whether or not you're trying to lose weight, you can healthfully when dining our or bringing in food, if you know how.The following tips will help you move toward healthier eating as you limit your calories, as well as fat, saturated fat, cholesterol, and sodium when eating out.

Remember: You are the Customer

Ask for what you want. Most restaurants will honor your requests.

Ask questions. Don't be intimidated by the menu -- your server will be able to tell you how foods are prepared or suggest substitutions on the menu.

To reduce portion sizes, try ordering appetizers as you main meal or share an entree with a friend or family member.

Limiting your calories and fat can be easy as long as you know what to order. Try asking these questions when you call ahead or before you oder. Ask the restaurant whether they would, on request, do the following:

service fat-free (skim) milk rather than whole milk or cream
reveal the type of cooking oil used
trim visible fat off poultry or meat
leave all butter, gravy, or sauces off a side dish or entree
serve salad dressing on the side
accomodate special requests if made in advance by telephone or in person

Above all, don't get discouraged. There are usually several healthy choices to choose from at most restaurants.

Reading the Menu With Wellness in Mind

Choose lower calorie, low-fat cooking methods. Look for terms such as "steamed in its own juice" (au jus), "garden fresh," "broiled," "baked," "roasted," "poached," "tomato juice," "dry boiled" (in wine or lemon juice), or "lightly sauteed."

Be aware of foods high in calories, fat, and saturated fat. Watch out for terms such as "butter sauce," "fried," "crispy," "creamed," "in cream or cheese sauce," "au gratin," "au fromage," "escalloped," "parmesan," "hollandaise," "bearnaise," "marinated (in oil)," "stewed," "basted," "sauteed," "stir-fried," "casserole," "hash," "prime," "pot pie," and "pastry crust."

Specific Tips for Healthy Choices at Restaurants

Breakfast

Fresh fruit or a small glass of citrus juice
Whole grain bread, bagel, or English muffin with jelly or honey
Whole grain cereal with low fat or fat free milk
Oatmeal with fat free milk topped with fruit
Omelet made with egg whites or egg substitute
Multigrain pancakes without butter on top
Fat free yogurt (try adding cereal or fresh fruit)

Beverages
Water with lemon
Flavored sparkling water
Juice spritzer
Iced tea
Tomato juice

Appetizers
Steamed seafood
Shrimp cocktail (limit cocktail sauce -- it's high in sodium)
Melons or fresh fruit
Bean soups
Salad with reduced fat dressing (Add lemon juic or vinegar)

Entree
Poultry, fish, shellfish, and vegetable dishes are healthy choices
Pasta with red sauce or with vegetables
Look for terms such as baked, broiled, steamed, poached, lightly sauteed, or stir-fried
Ask for sauces and dressings on the side
Limit the amount of butter, margarine, and salt you use at the table

Salads
Fresh greens, lettuce, and spinach
Fresh vegetables--tomator, mushroom, carrots, cucumber, peppers, onion, radishes, and broccoli
Beans, chickpeas, and kidney beans
Skip the nonvegetable choices: deli meats, bacon, egg, cheese, croutons
Choose lower calorie, reduced fat, or fat-free dressing; lemon juice; or vinegar


Side Dish
Vegetables and starches (rice, potato, noodles) make good additions to meals and can also be combined for a lower calorie alternative to higher calorie entrees
Ask for side dishes without butter or margarine
Ask for mustard, salsa, or low-fat yogurt instead of sour cream or butter

Dessert/Coffee
Fresh fruit
Fat free frozen yogurt
Sherbet or fruit sorbet (these are usually fat-free, but check the calorie count)
Try sharing a dessert
Ask for low fat milk for you coffee instead of cream or half and half

Fast-Food With Wellness in Mind
When you eat in a heart healthy way, you don't have to give up eating fast foods completely. You can eat right and still eat fast foods if you select carefully. Here are some tips on fast foods to choose:

Order a small hamburger instead of larger one. Hold extra sauce.
Order roast beef for a leaner choice than most burgers.
Order a baked potato instead of french fries. Be careful of high fat toppings like sour cream, butter, or cheese.
Order grilled, broiled, or baked fish and chicken.
Order skim or 1 percent milk instead of a milkshake. Try a low fat frozen yogurt or low fat milkshake.
Order a salad. Use vinegar and oil or low calorie dressing.
Create a salad at the salad bar. Choose any raw vegetables, fruits, or beans. Limit high saturated fat toppings of cheese, fried noddles, and bacon bits as well as some salads made with mayonnaise. Also limit salad dressings high in saturated fat and cholesterol.
For sandwich toppings try lettuce, tomato, onion, mustard, and ketchup instead of toppings high in saturated fat, such as cheese, bacon, special sauces, or butter.
Order pizza with vegetable toppings such as peppers, mushrooms, or onions instead of extra cheese, pepperoni, or sausage.