21 Sep 2013 Dining-out dilemmas
by Molly Taylor-Jones
The trials of eating healthy outside of the home at a favorite local restaurant can be quite daunting. However, dining out does not have to be disheartening at all!
Dining out can be an enjoyable component of a healthy lifestyle with some simple pre-planning.
If a trip to a fabulous restaurant is on the radar for the evening, balance healthy meals and snacks during the day and save the splurges for the evening.
In this technology infused world, resources for nutritional information are right at your fingertips. Thousands of bits of nutritional information have been condensed into handy little apps. Some examples include: “MyFitnessPal” and “CalorieKing.”
A short search prior to eating out can help you discover healthy meal options at restaurants that fit comfortably into your lifestyle. If you have already made a decision on what entrée you will choose prior to reaching the restaurant, sights and smells of high calorie foods might not be as tempting.
When impromptu dining excursions arise and nutrition resources are not readily available, try not to fret.
There are a variety of little cues that can help you make the best decision for your health without compromising your dining experience.
Once seated in the cozy corner of your favorite restaurant, the server approaches your table with a smile and asks, “What would you like to drink?” Choose a beverage that does not contain unnecessary calories like diet drinks or best of all WATER.
After the server places your beverage on the table, another question is presented, “Would you like to start with an appetizer?” Appetizers can fit into your meal plan, but try to choose items such as broth-based soups or a salad with a low fat dressing on the side. A tantalizing tip to control calories is to simply dip your utensil in the dressing, then into your plate full of green leafy goodness.
Prior to your server’s return, examine the menu selections with a careful eye. Avoid foods that use the words like crispy, fried and creamy.
These fanciful words indicate higher calories. Instead choose main entrées that were steamed, baked, grilled or broiled to avoid fats and calories added during the cooking process. Select lean meats such as chicken, fish or pork tenderloin and add steamed vegetables as side items.
Remember, portion sizes matter! When in doubt, use your hand to gauge portions. Your palm is about the size of a three-ounce portion of meat. Your fist represents a serving of fruit or vegetables.
Most restaurants serve portions so large that three people could eat them. Upon receiving your delicious dinner, ask the server for a “to go” container and place half of the meal inside to avoid overeating.
If your sweet tooth is begging for dessert, then do not deprive yourself.
Choose a delectable dessert, but share it with a friend or loved one!
When dining out, enjoy your food, but make your focus of the evening to appreciate time spent with friends or family.
