Healthy eating at restaurants is mostly limited by your knowledge of healthy foods and your willingness to request changes and adjustments be made to your meal. Many restaurants offer a variety of healthy substitution options and since most meals are prepared when you order them the cooks are willing to make the changes. When going out to eat some ideas for healthy food options will help guide you to make healthy choices at each meal.
Avoid Anything Fried
The process of frying foods adds calories and fat to your meal without adding more nutrients. Also, fried foods can be fried in trans fats; adding even small amounts of trans fats to your diet can negatively effect your cholesterol levels. Fried chicken, fish and even fried vegetables should be avoided when you eat out. Choose grilled, steamed and broiled meats and vegetables for healthier alternatives.
Watch Out For Condiments
Condiments such as mayonnaise, ranch dressing and any other dips or spreads made with creamy ingredients contain high amounts of fat and calories. These condiments may add taste to your food, but they are not considered to be a part of a healthy diet. Avoid these condiments and replace them with low-calorie options such as ketchup and mustard.
Steer Clear of Organ Meats
Organ meats, such as chicken livers, contain significantly high amounts of cholesterol and saturated fat. Eating organ meats can increase your risk of high cholesterol, high blood pressure and heart disease.
Choose Healthy Sides
Fries or chips are a common side item for meals at restaurants, but these side dishes should be consumed sparingly because of their high-fat, high-calorie and low nutritional content. Ask about alternative choices for side items such as steamed vegetables, salads or fresh fruit. Choose these healthy options, and if you really want to taste the fries ask your waiter to put only two or three fries on your plate.
Replace the Grains
Many restaurants are beginning to offer whole-grain pastas, brown rice, whole-grain crackers, whole-grain breads and even whole-grain pizza crusts as a substitution option. Make these types of substitutions if they are available. Substituting whole grains for refined grains will considerably increase the nutritional content of your meal, adding large amounts of fiber and an assortment of vitamins and minerals.
Make a Meal Out of an Appetizer
Often meals served at restaurants contain considerably large portion sizes, making them potentially high in calories and fat. Therefore, if you see an appetizer that interests you order it for your meal instead of ordering it with your meal. Appetizers generally come in much smaller portions, potentially decreasing the overall calories and fat of your meal.
Good Foods to Look For
When choosing foods of a restaurant menu there are specific foods you can look for that might increase the nutritional content of the meal. Look for dishes made with beans, tomatoes, sweet potatoes, fish and nuts.
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