By Staci Stone, RD, CDN
For the original article go to http://www.obesityaction.org/magazine/oacnews5/nutrition.php
These days, dining out has become the norm rather than the exception. Gone are the days when dining out was a
unique event saved for special occasions with the entire family present. With our hectic lifestyle and busy schedules, dining out is sometimes a necessity, and for many it may mean eating out several times per week and for more than one meal in a day. In addition, having an abundance of eateries available, ranging from breakfast carts to fast food chains to high end restaurants, may make even the most health conscious person feel overwhelmed. Usually, when we eat out we are consuming a lot of extra calories, mainly from fats and large portions, not to mention the extra sodium. While not always easy, it is possible to stay on track with a healthy eating plan while still enjoying the pleasures of dining out.
General Tips for Eating Out: This list helps individuals make better choices when eating out.
- Plan ahead; try to read the restaurant menu first. The Web site www.menupages.com has many menus
available from major cities. Or, call the restaurant ahead and ask them to fax or email you the menu.
- When choosing a restaurant, try to avoid buffets. The multitude of choices will likely cause you to
consume extra unwanted calories.
- Don't arrive to the restaurant starving. You will be too tempted to snack on breads, nuts, etc. which will quickly rack up the calories.
- Don't be afraid to ask how something is prepared. Broiled fish is better than fried fish, however if it is
broiled in butter then that is not the best choice.
- Request sauces, gravies and dressings on the side. Ask how vegetables are prepared and always order
them steamed. For side dishes, ask to double up on vegetables and omit potatoes, rice or french fries.
- Omit high calorie toppings such as sour cream, mayonnaise or tartar sauce. Mustard, tomato sauce and
salsa are all lower fat alternatives where appropriate.
- Ask the server to remove the bread basket from the table. Avoid rolls, bagels, croissants and pastries which can add 200-400 calories to your meal. For a sandwich, order it on whole wheat or pita bread.
- Avoid these cooking methods: au gratin, fried, cream sauces or soups, "cream of," breaded, alfredo, battered and parmiagiana. Instead, choose healthier preparations: au jus, steamed, poached, grilled, baked, lightly sautéed, barbequed and roasted.
- Be careful of mayonnaise based salads such as potato salad, macaroni salad, cole slaw, etc.
- Don't waste your calories on drinks. Choose water, diet soda, unsweetened iced tea, etc. Monitor your
servings of alcohol as well.
About the Author:Staci Stone, RD, CDN, is a registered dietitian who works for Columbia University in NY with the Center for Advanced Surgery. She specializes in working with the bariatric population, providing nutrition counseling both pre and post surgery.
