Tips for Eating Healthy when Eating Out

[DavidB]

I was up early this morning and turned on some news to plug in and see what's going on. One of the top stories was that California finally passed a law requiring restaurants to publish nutritional information (did you watch the movie "Super Size"?).

Anyway, I thought I'd do a little searching on my own to see what other good information is out there to help us along when eating out. I found these handy tips from the USDA:

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole wheat bread for sandwiches.

• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

• Ask for salad dressing to be served on the side. Then use only as much as you want.

• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

• Order an item from the menu instead heading for the “all-you-can-eat” buffet.

• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer or side dish instead of an entrée.

• Share a main dish with a friend.

• If you can chill the extra food right away, take leftovers home in a “doggy bag.”

• When your food is delivered, set aside or pack half of it to go immediately.

• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:

• Ask for salad dressing to be served “on the side” so you can add only as much as you want.

• Order foods that do not have creamy sauces or gravies.

• Add little or no butter to your food.

• Choose fruits for dessert most often.

• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

© USDA

[DaGonz]

Posted by "DaMayor"

• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer or side dish instead of an entrée.

• Share a main dish with a friend.

• If you can chill the extra food right away, take leftovers home in a “doggy bag.”

• When your food is delivered, set aside or pack half of it to go immediately.

• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest

.


I almost always save half of what I am served for another meal.

[DavidB]

Originally Posted by DaGonz

Posted by "DaMayor"
I almost always save half of what I am served for another meal.

Difficult for me to do, but I'm trying. I'm fortunate that I don't need to watch what I eat, but I know it's not healthy for me to eat such large portions anymore.

[milani]

Remember that when you order, and there is something in a particular dish that you do not want, ask them to not put it in there. It's easy for a pasta dish laden with thick, creamy, rich alfredo sauce to have low-fat marinara added instead! I change up things all the time when I try to order healthy. Most restaurants are more than happy to help with any special ordering of their dishes.

[hondaguy2582]

Just avoid overeating starchy carbs. Stick with veggies, fruits lower in sugar, and grains such as sweet potatoes, brown rice, and oatmeal(obviously a home food). Stick with wild game proteins if possible, or get leaner cuts as they are higher in protein.

And as far as seasonings and dressings, use them minimally if at all. I try to only use those that have no calories or preservatives. Vinegar is great, so is pepper and mustard.

[JasonC8301]

Who eats out to eat healthy? This topic about Super Size Me and all these tips may work for the average American who doesn't exercise but I exercise and eat whatever the heck I want, don't try to force the hand of the law to what I can eat and what I can not (pertaining to fatty foods but I respect the USDA and the FDA on their research and recalls.)

Thank you for posting the guide though to better health! I pretty much stopped eating out at the chain places (Applebees, Olive Garden, Chilis, TGI Fridays, and so forth) and go to high end places where the food is a lot better, worth my money, and do it in moderation.

[Scottwax]

When I got the results back from my pre-surgery physical, I was informed that I was very healthy except for my cholesterol. Triglycerides and "good" cholesterol were fine but my total cholesterol and "bad" cholesterol were high. My doctor suggested 2000-3000 mg of fish oil supplement per day, no bacon, no sausage and no fried foods. It ain't going to be easy.

Hard staying away from fast food as a detailer, especially in the summer. You get pretty nasty working, are usually too far to have lunch at home and last thing you want to do is sit in your car and eat. Trying to stick with grilled chicken sandwiches, no mayo, no cheese and no fries. Actually been doing pretty good this week.

Good list, David. Gives me a lot more ideas.

[Accumulator]

Two things on tha FDA list I'd take issue with:

-starting a meal with carbs is more likely to pack on fat that starting it with protein, like a tasty shrimp cocktail.

-that road food tip is mighty biased towards carbs (other than the nuts).

Other than those little quibbles it just seems like common sense...and I always find it odd that the govt. has to tell people such stuff

Originally Posted by Scottwax

..my total cholesterol and "bad" cholesterol were high. My doctor suggested 2000-3000 mg of fish oil supplement per day, no bacon, no sausage and no fried foods. It ain't going to be easy...

Megadoses of fish oil work great for me, and render me virtually hangover-proof too

More specifically to the point, Accumulatorette got her cholesterol numbers from uh-oh to swell with no changes other than taking the fish oil.

We even give it to the dogs!

[PrinzII]

I think I need to look in my cabinet for some fish oil tabs. If I have them, I will take them.

[Eliot Ness]

Originally Posted by Accumulator

...........Megadoses of fish oil work great for me, and render me virtually hangover-proof too ..........

Accumulator, what do you consider a mega dose of fish oil?

[Accumulator]

Originally Posted by Eliot Ness

Accumulator, what do you consider a mega dose of fish oil?

Heh heh, yeah, "megadose" is awfully vague and the doses taken by people with serious health problems make my dosage look like nothing. What I meant to imply is that I don't just take the near-placebo doses that the "recommended dose" on the bottle usually is.

I take ten one-gram capsules daily, which works out to 3.25g of EPA and 2.25g of DHA (note how little that really is; it's not like all ten grams provide benefits). I split it up into two doses, morning and night, and I'm currently using Nordic Naturals brand Ultimate Omega.

Accumulatorette is closer to a real megadose; she takes the Dr. Sears Zone Omega RX brand in liquid form (she takes hers all at once, adding it to her protein drink). Her daily dose is 13.5g of liquid, which is 5.4g of EPA and 2.7 of DHA.

Oddly enough, it doesn't seem to do the same hangover-proofing for her that it does for me

[Setec Astronomy]

Holy crap, that IS a lot, Accumulator!