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Community Corner

Eating Out? Leave a Tip, Don't Tip the Scale

It takes a little advanced planning, but even eating out can fit into nutrition goals.

Most Americans eat out—a lot. It is all too easy: We have endless options to obtain food away from home. Because of this, making healthy food choices when out and about is essential for maintaining good health and keeping your waistline from expanding. When I was a kid, eating away from home meant one of two things: either swinging into the fast-food drive-thru for a quick burger and fries or else going to our favorite sit-down restaurant for a special dinner. 

Today, however, virtually any shop, store, venue, or vending machine is flush with highly palatable food and beverage choices. With the busy lives we lead today plus so much tasty food available to us around every corner, is it realistic to think we can eat healthy when away from home? Fortunately, it is possible to make smart choices in every situation if you are prepared. Here are some tips to help you eat healthy when eating out.

  • The best thing you can do is to plan ahead whenever possible.  Thinking ahead and deciding where you will eat puts you in control of the situation.  Check out the restaurant’s website for menu and nutrition information or use a nutrition facts database website such as CalorieKing.com (http://www.calorieking.com/foods) to research what smart meal options are available and then make your decision.
  • Forecast and budget your day’s food choices.  If you know you will be having a nice dinner out with friends in the evening, choose lighter options for breakfast and lunch to offset a higher-calorie evening meal.  Be sure you do not skip meals and snacks prior to going out though because this is likely to backfire later in the form of uncontrolled binging.
  • Avoid eating out if you are absolutely famished.  Unrestrained hunger can easily lead to eating too much.  Always have a granola or meal bar on hand—eating something healthy just prior to your restaurant meal will help you feel more in control.
  • Make careful menu selections.  Sometimes healthy-appearing menu items can be calorie bombs. For example, not all salads are created equal.  Some come loaded down with high-fat toppings and dressing.  Ask for dressings and toppings to be served on the side so you dictate how much to eat.  Be sure to ask questions about menu items and do not be shy about making special requests. In general, choose baked, broiled, or grilled fish or poultry entrees, share larger portions with a friend, and substitute more vegetables and fruits for less-healthy side orders like fries or refined grain items.
  • Keep in mind that a healthy restaurant meal for someone needing around 2,000 calories per day would provide between 500-700 calories, less than 7g of saturated fat, 800mg or less sodium, and between 8-10g fiber.
  • Consume high-fiber, lower-calorie options first.  Steamed vegetables, a simple salad, or broth-based soup are all good choices.  These items may help fill you up enough so you do not consume as much higher calorie main course food.
  • Pass up temptations like decadent desserts if you tend to feel out of control in the presence of such foods and, consequently, eat too much.  Remind yourself that more than likely this will not be the last time you will ever get the opportunity to order chocolate cake and determine if it is really worth it.
  • Finally, if you are always eating on the run, create options for yourself—pack healthier food items and snacks in your purse, briefcase, backpack, or car.  Some suggestions are granola or meal bars, fresh fruit, cut up vegetables, pre-portioned nuts, a peanut butter sandwich, or string cheese.  If you always have something healthy to eat on hand, you will never be completely at the mercy of restaurants and convenience foods.

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