Healthy dining out guide

January 14, 1:07 PMNutrition ExaminerCarol Bardelli

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Serve up a New You and still enjoy dining out.

No matter what your dieting style - low carb, low fat, low calorie, special dietary needs - dining out can present problems that make staying on program difficult. If you have several dietary issues like I do and must avoid multiple foods, the logistics are a nightmare. Asking questions helps. If you're lactose intolerant ask "Does the cook add milk to the eggs?" I have colitis and several foods cause flare ups. I ask my server, "Is there corn in the Mexican rice?" If you eat gluten free ask, "Do they use wheat flour in the breading?" Remember, most reataurants will happily customize your meal. After all, they want your business and it's their job to make you happy. Ask for double portions of vegetables in place of a vegetable and a starch like potatoes or rice listed on most menus. This can save ayou a few hundred calories up to 2700 calories! Belive it or not, according to 'Eat This, Not That!' by David Zinczenko, one serving Outback Steakhouse Aussie Cheese Fries has 2900 calories. Swap that for a cup of grilled onions, mushrooms, and peppers and you'll only eat a few hundred calories instead.  

Personally, I've chosen to rarely eat out. I've learn to cook healthy, delicious homemade dishes instead and save money at the same time. Invest in a few healthy cookbooks like 'The Biggest Loser Family Cookbook' by Devon Alexander. Most all of her recipes are to die for, yet diet friendly. when I do eat out, I order a lean meat such as steak, chicken, fish, without sauces. And I always pair my meat with lots of vegetables. Those two foods are usually safe diet-wise and chef proof. The cook usually can't screw them up flavor-wise.

Below are some links to help you make the best dining out choices for your unique dieting situation.

For Low Fat and Calorie / Portion Control Dieters

CNN’s Eating healthy when dining out is getting easier

Healthy Dining Finder

Healthy Fast Food” Guide to Healthy Choices at Fast Food Restaurants

For IBD / Colitis / Crohn’s / Celiac Diets

Before You Eat Out

Eating Out When You Have Ulcerative Colitis

Dining Out With Celiac Disease and Food Allergies

Gluten-Free Restaurant Dining: Tips for Safe Gluten-Free Restaurant Meals

For Low Carb Dieters

Low Carb Restaurant Eating

Low Carb Eating Out