For many people, eating at home is easy--it's a controlled environment and you know all of your ingredients. However, eating out is another story! The restaurant menu is tough to navigate, but these tips should help you make smart choices, even while eating out!
Tip 1: Do your research and plan ahead!
Many restaurants now have their nutritional information online. Take a look before you go and plan your meal. Walking in prepared gives you a much higher chance of success! A great site is www.healthydiningfinder.com. Or, check out the free smartphone app, yumPower--it gives you great data and also allows you to voice your opinion on whether restaurants have healthy options. If you're meeting for a late dinner, be sure to have a light snack such as a small piece of fruit so that you're ravenous when you arrive.
Tip 2: Know your language!
Some key words can let you know if a dish is healthy or not. Some words to avoid:
battered, buttery, scalloped, crispy, creamy, fried, rich, in cheese sauce, hollandaise, béarnaise, tempura, with gravy, au gratin, Alfredo, breaded, croquettes, and deep fried
Words to look for:
grilled, steamed, poached, baked, roasted, and braised
Tip 3: Know thy side items!
Sometimes side items are not listed on the menu. Make sure to always know what is coming with your main dish. If it's mashed potatoes or french fries, ask for steamed brown rice or a plain baked potato instead. Or better yet, double the green veggies! You can also ask the chef to use olive oil instead of butter.
Tip 4: Share your food!
Even if you choose a healthier option, often times portion sizes are out of control. Split your entree with a friend or your husband and round it out with a small salad. Order a healthy appetizer (be careful, sometimes appetizers have the most calories on the menu!) and also a salad to help control portions. If you can't share, immediately box up half of your meal and take it home.
More tips:
Choose dishes flavored with herbs and spices instead of rich sauces, gravies, or dressings. Get sauces on the side and use them sparingly.
Order a broth-based (not cream-based) soup or salad (dressed lightly or with dressing on the side, used sparingly).
Order meals where fruits or vegetables are the main component.
For a lower-calorie dessert, try fresh fruit, sherbet or sorbet, or angel fruit cake with fruit topping.
Ask for extra lettuce and veggies on sandwiches and burgers.
Remember, plan ahead for success! Good luck, and happy dining!
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