HEALTHY ALTERNATIVES
MAKE BETTER CHOICES DINING OUT By Celestia French
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rying to stay trim or make healthy food choices while dining on-thego? There are plenty of potential pitfalls that can thwart healthy eating efforts while dining out. But by following a few guidelines, you can be equipped to maintain a healthy diet no matter where you eat. Here are a few of the main ways to enjoy a healthier restaurant meal.
CURB ADDED CALORIES Most restaurant-prepared food is cooked to be delicious and visually
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Order off the kids menu: No, I don’t mean to get dinosaur-shaped chicken nuggets and fries. Most fine dining restaurants offer decent, adult-friendly meals in a more reasonable sized portion.
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Order off the a la carte menu: There are often lots of great protein, vegetable or starch options in the “sides” or “a la carte” section of the menu. Don’t be afraid to build your perfect meal this way instead of opting for an entrée.
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Eat half your meal, and take the rest to go. Bonus, you’ll enjoy the same meal twice! Split a meal with your dining companion. Want to eat the filet mignon with crispy onions and gravy with mashed potatoes? Do it! But share it with your friend, and get a side salad as a nutritious filler. FO U R C O R N E R S H E A LT H Y L I V I NG
DON’T DRINK EXTRA CALORIES It is surprising how many extra calories or grams of sugar and/or fat you may be drinking during a meal. If you’re thirsty for a better option, try these tips:
WATCH PORTION SIZES Standard restaurant entrées can often be two or three times the average portion size, and these extra calories add up fast. The problem is, larger portions are contributing to an increase in both obesity and disease. So here are a few ways to keep your portions in check:
preferred toppings, on the side and adorn your meal sparingly.
• appealing, but not necessarily to be healthy. Thank goodness these days there are some restaurants that are more health conscious and offer lower calorie and more health-centric options. Seek them out! But when you don’t have the luxury of a health-conscious eatery, beware of food preparation methods and other hidden sources of fat, sodium or calories in your meal. Here are a few ideas: •
Opt for raw or steamed foods instead of pan fried, deep fat fried or sautéed.
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Get your sauces, dressings and additional toppings on the side. Go for a little sprinkle or dip rather than dumping them all over the top. Take the baked potato for example: Get sour cream, butter, bacon bits and cheddar shreds, or any other
Avoid creamy or sugar sweetened beverages. • Opt for still or sparkling water with a twist of lemon or lime.
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Hot or cold herbal tea is also a delicious and low calorie option if you’d like a little more flavor.
IDENTIFY NUTRITIOUS OPTIONS No matter where you’re dining, it’s good to be prepared with a few go-to meals that will generally be a pretty safe and healthy bet. Here are a few of my favorites: • Eat a salad topped with a lean protein like fish, chicken breast, tofu or beans. But hold the croutons. It’s delicious topped with lemon juice and olive oil, or your favorite dressing on the side for dipping, not pouring.
