Here’s food for thought! Did you know the average restaurant meal has over 1,000 calories? That’s enough to blow any healthy eating plan. Fortunately, by following a few simple guidelines, we can dine out without having to sacrifice good taste and nutrition.
1. Avoid ordering an appetizer. It’s a little known fact that some appetizers have more calories and fat than the main course. Plus, many appetizers are fried and served with heavy sauces which will add to our intake of saturated fat as well as trans fats and calories. It’s not a healthy way to start a meal.
2. Say “yes” to salad. Salad is a healthy eater’s best friend. Not only will it fill us up so we’ll consume fewer calories overall, but it will also give a hefty dose of antioxidants which are heart healthy. Be sure to ask the waitress to hold the croutons and cheese which will further reduce the caloric load. Also, choose salad dressing wisely. Avoid cream based dressings and go for the vinegar based ones. There’s also the option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for “broiled” and “grilled” rather than fried. Not only will it save calories and fat grams, we’ll also avoid trans fats which are so prevalent in fried foods. Instead, consider asking for a doubles order of vegetables with the entree. Very few Americans are getting the 7-9 servings of fruits and vegetables recommended for optimal health. Plus, by avoiding the starch, we reduce caloric and carbohydrate load. Also, stick to tomato based sauces rather than cream based to enjoy considerable calorie savings. Lastly, ask for the sauce to be served in a separate dish on the side to control the amount consumed.
4. Think about what to drink with the meal. By not ordering an alcoholic beverage, we save a considerable number of calories. Sip hot or iced tea or water with lemon. You’ll be glad you did when you consider the calorie savings.
5. Indulge wisely. Many of the chain restaurants now offer a low fat or low carbohydrate dessert selection such as a low carb cheesecake. Better yet, ask for seasonal fresh fruit. These are wise choices for the health conscious eater and still allows for a sweet ending to the meal. If a healthy dessert option isn’t available, try a cup of coffee with skim milk to help satiate your desire for something sweet.
6. Learn to control portion size. Many restaurants are serving larger quantities of food than in the past. If this is the case, put aside a portion of the entree at the beginning of the meal to take home. Removing it from our plate before we start eating, we’ll be less tempted to overindulge.
By following these steps, we can make dining experiences not only healthy, but enjoyable.
By Vincent Alvarez, RDN, NSCA-CPT