Dining out the healthy way

Americans are eating out more and more.  Our busy lifestyles lead us to look for quick, easy, and good-tasting foods.  Unfortunately, both our health and weight pay the price for this convenience since it is easy to choose foods that are high in calories, unhealthy fats, and sodium while dining out.  The good news is that it is possible to choose healthier options when eating out that will not negatively impact your health and cause unwanted weight gain.  The American Dietetic Association and the American Heart Association recommend these tips to help you make smarter choices while dining out. 

Plan ahead

• Have a plan and think about your food choices for the day.  If you are planning to eat out for dinner then plan on having a light lunch or breakfast.  Remember it is important not to skip meals during the day, because this can cause you to overeat later on. 
• Choose a restaurant that offers a variety of menu options.  Avoid all-you-can-eat buffets, because you will be more likely to eat more food and calories than you need. 
• Look up healthier menu items before you go out to eat.  Many restaurants provide nutrition information on-line or go to www.healthydiningfinder.com for dietitan-approved menu items from participating restaurants. 

Practice portion control

• Order a regular-size or half-order of an entree versus the super-sized option to avoid overeating. 
• Split your entree with a companion or or take half your meal home to enjoy later for another meal.
• Order an appetizer or side as a main course instead of an entree. 

Learn to read the menu

• Look for "red flags" or terms on the menu that means a food is high in fat and calories, such as: creamy, cheesy, fried, batter-dipped, crispy, buttery, breaded, au-gratin, and tempura.  Also, look for words on the menu that means a food is high in sodium, such as:  pickled, smoked, cured, au jus and salted.  Choose these foods occasionally and enjoy them in smaller portions. 
• Look for "green lights" or terms on the menu that means a food is lower in fat and calories, such as:  baked, broiled, poached, grilled, roasted, steamed, BBQ, stir-fried, and lightly-sauteed.  Be sure to ask the server what is used to stir-fry or saute the food, such as butter or olive oil, and ask for the healthier option (olive oil).  Choose these types of foods more often.

Ask your server

• Ask your server how foods are prepared or what ingredients are in them.  You can then request alternatives to make your choice healthier.  For example, ask what kind of oil a menu item (i.e. fish, vegetables, etc) is prepared in.  The most desirable oils are olive oil, canola oil, and peanut oil (monounsaturated oils) or soybean oil, corn oil, safflower oil, and sunflower oil (polyunsaturated oils).  You can also request to have your food prepared with little or no oil and butter.  
• Request healthier choices when possible.  For example, instead of fries request a side salad or baked potato.
• Request items on the side, such as salad dressings, condiments, butter, cheeses, gravies, and sauces so you can control how much of these items you consume.

Boost your nutrition

• Choose leaner cuts of meat, such as skinless chicken breast and turkey, pork loin, beef loin, filet and flank steak.  Fish, such as salmon, is a good source of healthy fats. 
• Add colorful vegetables to your plate when possible to add a variety of vitamins and minerals and fiber to your diet.  Load sandwiches with lettuce, tomatoes, and other veggies. At the salad bar choose dark, leafy greens, red peppers, carrots and other fresh vegetables.  Pile your pizza with fresh vegetables instead of high-fat meats and cheeses. 
• Choose whole grain foods when available, such as whole wheat breads, pastas, and tortillas. 
• Limit the amount of alcohol and other high-calorie drinks to avoid consuming too many "empty" calories. 

Although it will take some effort, it is possible to dine out and maintain a well-balanced diet. It is important to understand what to look for on the menu and not be afraid to ask questions and make requests of how you would like your food prepared.  By following these recommendations you can make the most out of your dining out experience.