The
Healthy Plate: Making Wise Food Choices When Dining Out
Americans
are dining out more frequently than ever, an average of
four times a week according to the National Restaurant
Association. Unfortunately, it¼s easy to get into the habit
of passing up healthful foods and splurging on "treats".
The down side to this eating behavior is that it often
becomes a pattern that is difficult to change. Eating meals
away from home may be a fact of life for many people due
to work, school and personal commitments. But, the same
good nutrition habits you follow at home apply when eating
out. Sometimes, all it takes is knowing the right tricks.
The following are solutions to common pitfalls when dining
out.
After a
hard week of classes or work, you go out with friends
for appetizers and drinks.
This is a tough environment for anyone watching their eating habits to be in.
Not only does drinking alcohol stimulate appetite, so does socializing in groups.
People tend to eat more when they are in the company of others. Compounding
this problem is the array of high-fat appetizer choices on many restaurant
menus. One way to keep your alcohol consumption reasonable is to order water
or another non-alcoholic beverage along with your drink, making your intake
of the alcohol-free beverage two to one in favor of the alcoholic drink. As
far as appetizers go, stick with lower fat choices such as steamed seafood,
grilled vegetables, or non-creamy soups.
You're
eating lunch at your favorite Chinese restaurant for
the second time this week.
There's been a lot of negative press about the fatty food choices at many restaurants,
and Asian cuisine has been targeted. Entrees such as sweet and sour pork and
peanut noodles are rich in fat, but there are many healthful low-fat foods
to choose from. Order low fat and tasty dishes such as chicken chow mein, stir-fried
vegetables, and lo meins especially if they are prepared in a minimal amount
of oil. Or, split a higher fat entree with a friend and order extra servings
of steamed rice and vegetables.
You're
stopping for take-out at that trendy Mexican restaurant
that has just opened in your neighborhood.
Enchiladas, flautas and refried beans; items on the menus of most Mexican restaurants
are dripping with fat. But, lighter fare can be found at these establishments.
Some good choices include wrap sandwiches consisting of chicken, beans, or
grilled vegetables mixed with rice and stuffed into flour tortillas. Other
healthful choices include vegetarian bean burritos (with low fat cheese), chicken
soft tacos, and bean soups.
Additional
Tips When Dining Out
Restaurant portions tend to be huge, so eat half of what you are served and
take the rest home with you.
Avoid foods
that contain descriptive words such as Au gratin, smothered,
creamy, sautÈed, or batter-dipped. These cooking methods
are rich in fat.
Ask for sauces
on the side, vegetables served without butter, and entrees
prepared with minimal amounts of oils. Most restaurants
are more than willing to comply with your requests.
If you want
dessert order sorbet, fresh fruit tarts or cobblers, or
angel food cake. Or, if you are craving something really
decadent, split a rich dessert with a friend.
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