EATING HEALTHY WHEN EATING OUT

Very simply, here is a guide I created years ago for a client to help him make healthier food and beverage choices when dining out or ordering in. Hope it proves to be a useful tool for you or someone you know…

General Suggestions
When making food choices try to avoid foods that are fried, cream-based, buttery or covered with heavy sauces/gravies; ask for sauce on the side

Good words to look for include boiled, broiled, steamed, baked, grilled and sautéed

Limit restaurant offerings (i.e. bread/rolls, chips) to save your appetite for your wholesome meal

Try to avoid ordering multiple courses (appetizer, soup, salad, entrée and dessert); choose 2-3 courses depending on how hungry you are

Eat slowly and stop eating when full; it is not necessary to finish everything on your plate

Never hesitate to inquire about a menu item's ingredients or how your food is prepared

When buying prepared foods, always ask when food was prepared

Menu
Appetizers
Healthy appetizers generally include shellfish, steamed dumplings, vegetables with humus or other dip, sushi rolls

Steer clear of greasy appetizers such as Buffalo wings and potato skins

Steer clear of fried appetizers such as mozzarella sticks, tempura, egg rolls and spring rolls

Soups
Soups with clear and tomato-based broths are healthful; cream can be hidden in many soups so inquire about the ingredients if you are unclear

Chowder can be made with either a clear/tomato-based broth or cream base; try to avoid the cream-based chowders. Also, bisques are most commonly cream-based

French onion soup, though a clear-based broth, is topped with cheese and bread

 
Salads
Use vinaigrettes, oil and vinegar or lemon and olive oil to dress your salad; request that the dressing be put on the side so that you can use it sparingly

Try to avoid creamy dressings like Caesar and ranch

If the salad is your entrée, try and make it as nutritious as possible by adding lean proteins (chicken, fish, tofu, beans) or high fiber grains (brown rice or quinoa)

Entrées
Chose lean protein (fish or white meat poultry—ideally mindfully raised without hormones or antibiotics) that is broiled, steamed, baked or grilled

Avoid entrees with sauces or gravies (or request sauce on the side)

* If ordering sides, stick with steamed or sautéed vegetables, baked potato, rice or other whole grain

Dessert
fruit is always the best choice

choose sorbet over ice cream

if you must indulge a plain brownie or piece of cake/pie is enough of a splurge; avoid sauces and toppings (chocolate shavings, whipped cream, etc.)

Drinks
water is always your best option

finish your meal with tea rather than coffee

try to avoid sweet daiquiris and shakes; limit alcohol intake

And, don’t forget to tune in to Stirring the Pot on WPPB 88.3 FM Thursdays at 5:30pm (with an encore Saturdays at 5pm) for FoodHampton and surely check out the Weekly Yum Recipe.

Link to original Stirring the Pot blog