Eating out is a firmly entrenched part of American culture -- 48.6 percent of the $1172.1 billion spent on food in 2009 represented food consumed away from home, according to the U.S. Department of Agriculture. Busy schedules and the widespread availability of restaurant fare has a dramatic impact on American eating habits. Some restaurant food is laden with saturated fats, sodium and refined flours that can contribute to heart disease. Careful choices, however, can help you enjoy the convenience of eating out while maintaining a heart-healthy diet.
Salads
Almost all restaurants offer salads --- these are healthier options than standard restaurant fare such as hamburgers, pizzas and french fries. Fresh, raw vegetables contain no saturated fats, so they do not contribute to heart disease. Ask your server to omit croutons, which are typically made from refined flours. If your order a salad with meat, opt for grilled chicken instead of fried meats or bacon. Also, choose fat-free dressings or request dressing on the side -- you can dip your fork tines in the dressing to enjoy the flavor while minimizing your saturated fat intake.
Grilled Chicken
Grilled chicken is an option that is healthier for your heart than fried meats, pork or beef. Red and fried meats are high in saturated fats. Conversely, although white-meat chicken does contain saturated fats, it is lower in fat than other meat options. Choose grilled chicken sandwiches and white-meat, boneless chicken tenders; however, skip mayonnaise and dairy-based dipping sauces, which are loaded with saturated fats.
Baked Potatoes
French fried potatoes are ubiquitous in the Western world; however, these foods are typically loaded with trans fats found in shortening used for frying. They also contain large amounts of sodium, which can elevate your blood pressure and increase strain on your heart muscles. Opt instead for baked potatoes, which are healthier for your heart than french fries. Limit or skip sour cream, cheese and butter as toppings to avoid adding saturated fats to your diet.
Vegetarian Options
Most sit-down restaurants and even some fast food chains offer at least one or two vegetarian options on their menus. Some restaurants will substitute veggie burgers for hamburgers and chicken sandwiches. Italian-style restaurants typically offer meatless pasta dishes, and Mexican eateries commonly offer meatless fajitas and other vegetarian items on their menus. Choosing meatless options helps limit your intake of saturated fats.
References
- USDA: Food CPI and Expenditures
- American Heart Association: Tips for Eating Out
- "American Diabetes Guide to Healthy Restaurant Eating"; Hope S. Warshaw; 2009
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