Dining Out

Eating out has become the norm in American life. It was once an activity that was reserved for special occasions such as birthdays, anniversaries, etc. Now it has  become a daily event. Almost 50% of the meals are eaten outside the home. The average American eats out four times a week. Lunch is the meal eaten out most frequently, followed by dinner. It is easy to overeat or eat high-fat meals in restaurants because you have no control over preparation. The key is to plan ahead, identify low-fat choices and learn which restaurants offer low-fat, healthy food. Below are some tips to eating out that may help you make sound choices.

Choose the restaurant ahead of time

  • Choose restaurants that have low-fat options
  • Avoid restaurants that serve exclusively fried foods
  • Avoid "all you can eat" places
  • Choose a la carte restaurants
  • Call ahead to see what the menu is like ask about vegetarian and low-fat options

Special requests

Restaurants are getting more used to special dietary request. It is ok to be assertive. The restaurant is there to serve you, and they want your return business. The wait staff should be knowledgeable about the ingredients in various dishes, so don’t be afraid to ask questions. Below are suggestions for requests that might come in handy.

  • Order dressing and/or sauces on the side, so you can control the amount you eat.
  • Order sandwiches and burgers without mayonnaise or ask for light mayo.
  • Request broiled, poached or steamed vegetables and fish instead of fried.
  • Tell the waitperson ahead of time not to bring the dessert menu at the end of the meal.

Other things you can do to avoid overeating

  • Order appetizer and salad instead of main entree
  • Order smaller portions when that is an option
  • Take part of the meal home in a to-go container
  • Split an entree with someone else at the table

Below are some cooking terms to become familiar with:

Lower Fat Preparations

  • steamed
  • broiled
  • poached
  • roasted
  • marinara sauce
  • cacktail sauce
  • cooked in own juice

Higher fat preparations

  • buttered
  • poached
  • scalloped
  • au gratin
  • creamed
  • fried or crispy
  • cooked in its own gravy

Fast Food Restaurants

  • Select a place that has a salad bar
  • Order pizza with light cheese or no cheese
  • Skip French fries or share them with someone
  • Beverages-drink coffeeice tea without sugar, mineral water, herbal teas or water

Salad Bar Savvy - do’s and don’ts

Choose

  • Dark green, leafy vegetables
  • Other colorful lettuces, such as radichino or endive
  • Flavorful vinegar or vinaigrette dressings
  • Low-fat cottage cheese
  • Goat cheese if available (32% less fat than cheddar-type cheeses)
  • Roasted chicken or turkey meat (skinless)
  • Plain crisp vegetables
  • Beans or bean salads
  • Seasonal fruit

Limit or Avoid

  • Pre-dressed salad, such as Caesar
  • Full fat cheeses
  • Buttery croutons
  • Bacon bits and cold cuts
  • Chicken salad
  • Creamy dressings

There are times when you can’t avoid buffet dining, for those times you might want to try the tips below:

  • Do not sit close to the buffet table
  • Look over the entire selection before filling your plate
  • Start with a small plate
  • Start with relatively healthy, low-fat foods
  • Fill a portion of your plate with vegetables
  • Choose a variety of items
  • Try healthier options, such as lemon instead of butter, and mustard instead of mayonnaise.
  • If you don’t love it, don’t take it
  • Remember that most dishes are higher in fat than a similar item cooked at home
  • Eat slowly, Chew well, Enjoy and relax between courses