Here's food for
thought! Did you know the average restaurant meal has over 1,000 calories?
That's enough to blow any healthy eating plan. Fortunately, by following a few
simple guidelines, you can dine out without having to sacrifice good taste and
nutrition.
1. Avoid ordering an
appetizer. It's a little known fact that some appetizers have more calories and
fat than the main course. Plus, many appetizers are fried and served with heavy
sauces which will add to your intake of saturated fat as well as trans fats and
calories. It's not a healthy way to start your meal.
2. Say "yes"
to salad.
Salad is a healthy
eater's best friend. Not only will it fill you up so you'll consume fewer calories
overall, but it will also give you a hefty dose of antioxidants which are heart
healthy. Be sure to ask your waitress to hold the croutons and cheese which
will further reduce your caloric load. Also, choose your dressing wisely. Avoid
cream based dressings and go for the vinegar based ones. You also have the
option of using vinegar and olive oil which is heart healthy.
3. Make the right
entree selection. Go for broiled and grilled rather than fried. Not only will
you save calories and fat grams, you'll also avoid trans fats which are so
prevalent in fried foods. Instead, consider asking for a doubles order of
vegetables with your entree. Very few Americans are getting the 7-9 servings of
fruits and vegetables recommended for optimal health. Plus, by avoiding the starch,
you'll be reducing your caloric and carbohydrate load. Also, stick to tomato
based sauces rather than cream based and you'll enjoy a considerable calorie
savings. Lastly, ask for the sauce to be served in a separate dish on the side
so you can control the amount you eat.
4. Think about what
you're drinking with your meal. By not ordering an alcoholic beverage, you've
saved yourself a considerable number of calories. Try sipping iced tea
sweetened with a noncaloric sweetener, a diet soft drink, or water with lemon.
You'll be glad you did when you consider the calorie savings.
5. Indulge your sweet
tooth wisely. Many of the chain restaurants now offer a low fat or low carbohydrate
dessert selection such as a low carb cheesecake. These are wise choices for the
health conscious eater and still allow you to end the meal on a sweet note. If
a healthy dessert option isn't available, try a cup of coffee with skim milk to
help satiate your desire for something sweet.
6. Learn to control
your portions. Many restaurants are serving larger quantities of food than in the
past. If this is the case, put aside a portion of your entree at the beginning
of the meal to take home with you. If you remove it from your plate before you
start eating, you'll be less tempted to overindulge.
By following these
steps, you can make your dining experiences not only healthy, but enjoyable.
Your heart will thank you!
