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Eating Out The Healthy Way

Posted by Alexander on December 17th, 2014 (Uncategorized)

While people are trying to become more health conscious when eating out, many restaurant

meals are higher in calories than home-cooked versions. These tips can help you make quick,

healthy decisions when eating out, which will allow you to enjoy your food without excess

calories

Choosing the restaurant

• Choose restaurants that offer healthy options, such as grilled and broiled meats, and healthy

side items, such as fruits and vegetables

• Avoid buffets, if possible, where people tend to overeat and you cannot take home food for

future meals

• Look for lunch or early bird specials, so you can eat at establishments with healthier options

for less

Choosing menu items

• Scan the menu for a “lighter,” “low-calorie,” or “healthy option” section, but do not let the

name fool you; read the menu descriptions:

o Look for good words such as baked, roasted, grilled, broiled, steamed, cooked in its own

juices, marinara/tomato sauce, choice/select cuts of meat, and broth- or tomato-based

soups

o Order items less frequently that use words such as fried, sautéed, batter dipped, breaded,

au gratin, scampi, Alfredo, cooked with butter or cream, gravy, prime cuts of meat, and

cream-based soups

• Consider ordering a salad if you are searching for a healthy alternative, which is usually

better than most entrees:

o Ask for dressing on the side

o Request reduced amounts of high-calorie options, such as cheese

• Look at the entrée menu, which sometimes contains the only healthy options at a restaurant.

See if you can mix and match an appetizer with a side salad, soup, or another healthy option

• Ask someone to split a higher-calorie entrée or dessert with you, if you want to order one, so

you can enjoy the food while having half the calories

Ordering

• Ask the waiter how items are prepared or served

o Are the vegetables buttered? If so, can I get them steamed with no butter?

• Request toast and baked potatoes dry, or with spreads and toppings on the side

• Substitute vinegar, lemon, salsa, plain yogurt, or low-calorie salad dressings for highercalorie

dressings and toppings

• Tell your waiter to “hold the mayo” and put sauces, salad dressings, and other high-fat extras

on the side, and use them sparingly

• Choose a side green salad, steamed vegetable, baked potato, or fruit cup in place of the

coleslaw, potato salad, or chips which normally come with a meal

• Order smaller portions, such as half the rice or a small order of French fries, instead of the

standard medium portion that accompanies most value meals

• Opt for the more basically prepared dishes, such as baked or broiled chicken, instead of

ordering something that you are not sure about the ingredients, such as a casserole, stew, or

other mixed dish

Dining

• Avoid overeating by drinking a tall glass of water before you start eating, and drink several

glasses during your meal

• Request a to-go container immediately when your food arrives if you receive a large portion,

and put half away before you start eating—two meals for the price of one

• Share a large meal or dessert with someone

• Do not have high-calorie dressings, gravies, or creamy sauces served directly on top of your

food:

o Have them served on the side instead

• Ask the waiter to remove your plate as soon as you feel full to prevent picking at it

• Request that your waiter remove the bread/chip basket or place it out of your reach, if you

find yourself snacking too much

• Eat slowly, put your fork down between bites, and chew well

t:

ries!

 

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