Stay healthy while eating out
Making good choices while eating out will help you maintain a healthy diet. Generally, fast food meals are higher in calories, sodium and fat, and often lacking in important vitamins and minerals. Restaurant meals also tend to include too much fat, salt, or sugar, and portions are almost always larger than normal. But you need not worry, as by paying a little attention to your choices you can stay healthy while eating out.
Few things that you need to keep in mind include: portion control (no super sizing), high fat and calorie sauces and dressings (eliminate them or take them on the side and use sparingly), and sodas (drink water or low fat milk). Knowing what types of menu items are healthier than others can help limit temptation and will also help you encourage your children to make healthy choices as well.
Some healthy fast food choices
fast food restaurants have added many new healthy options. You need to pay attention to changes in the menu and new offerings. You may also visit their web sites as most fast food restaurants post nutritional information about their food offerings on their web sites. If you decide what you can and should order before you arrive, it will make it easier to avoid the higher calorie, less nutritious options.
When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise.
Some healthy fast food choices include:
- Grilled chicken or fish sandwich
- Whole wheat rolls
- Baked potato (with vegetables instead of cheese, butter or sour cream)
- Salad with dressing on the side or fat free salad dressing
- Fruit or fruit and yogurt
- Single hamburger (regular or children's size)
- Low fat deli sandwiches on wheat bread or on pita bread
- Fat free / low fat milk or water
- Wraps on whole wheat tortillas (without dressing)
Some healthy tips for eating out
- Order food to go People tend to eat more when they are not eating at their own kitchen tables. When you take fast food home, you also have the option of providing a healthier side dish such as fruit or vegetables.
- Avoid buffets All-you-can-eat buffets promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.
- Don't be afraid to special order Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter if they are, see if you can order them in a more healthy way.
- Watch portion size At a typical restaurant, a single serving provides enough calories for at least two meals. Portion sizes at restaurants are usually double or triple so it is important to keep that in mind while ordering. If it is possible to order a smaller portion (often called half sizes'), that will help eliminate the temptation to overeat. If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal to take home.
- Share Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge.
- Order sauce and dressing on the side If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.
- Remember the big picture Think of eating out in the context of your whole diet. If it is a special occasion and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day.
Always remember that everything in moderation is a wise thing to follow and planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.
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