Eating Well When Dining Out
Anyone who has dieted knows the difficulty of ordering a healthful, low-fat, low-calorie meal when dining out -- many restaurants serve entrees containing more fat and sodium than an adult should consume in an entire day.
The following suggestions can help you choose wisely -- whether you're watching your weight or simply wanting a tasty meal that will benefit, not compromise, your health.
Watch your portions
Typical restaurant servings are two or three times the size of a standard serving. The most effective way to limit your calories when eating out is to eat less. To limit the calories, share the meal with your dining companion, order an appetizer as your entree or request a half-order.
The following words indicate meals that are even larger than the standard ones: combo, feast, grande, jumbo, king- or queen-sized and supreme. Words such as kiddie, luncheon, petite, small plate, regular and salad-sized indicate more reasonable portions.
Limit your alcohol intake
Alcohol contains lots of empty calories and may lower your resolve not to overeat. The recommended limit is no more than two drinks daily if you're a man, one if you're a woman. One drink equals 12 ounces of beer, 4 to 5 ounces of wine or 1.5 ounces of 80-proof liquor, all of which supply about 0.5 ounce of alcohol.
How is it prepared?
Ask how the chef prepares menu items before you order. That way, you can request high-fat sauces or toppings not be used or be served on the side. Any dishes that contain the following descriptive words in their names are high in calories and fat: Alfredo, basted, batter-dipped, breaded, creamy, crispy, deep-fried, pan-fried, scalloped, au gratin or in cream or butter sauce.
Eat before going out
Don't starve yourself all day before going out to dinner. If you do, you're more likely to overeat at the restaurant. Instead, eat a reasonable breakfast and lunch and have a piece of fruit or yogurt before dinner. Here's another idea: Munch on carrot or celery sticks, plain bread sticks or a whole-wheat roll (without butter or margarine) before you order to take the edge off your hunger. You'll be less likely to order too much or overeat when your entree is served.
Slow down
Fast eaters tend to eat more than those who slow down and savor each bite. Remember, it takes about 20 minutes for your full stomach to signal your brain that you've had enough. Don't feel compelled to clean your plate. Eat as much as you want and either share the rest or take it home.
Skip the rich desserts
Order nonfat or low-fat frozen yogurt, sherbet or fresh berries. If you can't resist the dessert tray, share an item with your dining companions.
Other tips
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Choose restaurants with moderation in mind. Avoid all-you-can-eat buffets or cafeterias where the food displays will tempt you to order more than you want or need.
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Pay attention to hidden calories in sauces, gravies, melted cheese and sour-cream toppings.
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Order chicken and fish baked, broiled, grilled or roasted instead of fried or breaded and fried. Frying can double or triple the calories. Order vegetables steamed, grilled or stir-fried instead of fried, battered and fried or served in cheese or cream sauce.
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Remove fat from your entree after it arrives. To do so, trim away visible fat on a steak, remove chicken skin or spoon half of a high-fat sauce to the side.
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Consider your weaknesses. If you can't resist chips and dip or bread and butter, have them removed from the table. And ask the server not to bring the dessert menu.
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Lower the fat in a burger by dressing it with naturally low-calorie mustard, ketchup, salsa, barbecue sauce or pickles instead of high-fat mayonnaise, cheese, bacon, sauteed mushrooms or any special sauces.
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Order plain water, bottled water or a diet soda.
Test your notion of portions
See how much you know about portion sizes and how they have changed over the years by taking the "Portion Distortion" quiz from the National Heart, Lung and Blood Institute. The quiz can be found at the NHLBI Web site: http://hin.nhlbi.nih.gov/portion/