Eating out can be a challenge when you are dieting or trying to eat healthier foods. Portions in both sit-down and fast-food establishments are usually big enough for two or more people, and you cannot control the ingredients in a dish as you can at home. However, by learning to make good choices in restaurants, you can enjoy a healthy dining-out experience.
Meat, Poultry and Seafood
To reduce fat and calories, choose lean meat, poultry or seafood prepared by grilling, broiling or baking instead of frying. The terms "breaded," "batter-dipped" and "tempura" all indicate that food is fried. When in doubt how a food is prepared, ask.
Avoid processed meats. They contain nitrites, excess sodium and saturated fat. Among the worst offenders are bacon, sausage and ham. Subway shops use processed meats in many of their sandwiches; instead, choose subs made with grilled chicken, tuna or veggies on a whole-grain bun.
Salads
Salads are a good choice, but salad bars do not necessarily contain all healthy foods. Potato and pasta salads can be high in fat, sodium and calories, as can salad dressings. Instead, choose leafy greens and raw vegetables topped with fat-free or low-fat dressing. Most meat toppings on salad bars are processed meats and are best avoided. Shredded cheese also adds fat and calories to what is otherwise a healthy, low-calorie dish.
Sides
Avoid fried potatoes, french fries or any fried vegetable. A baked potato is a healthy choice, but don't smother it in butter and sour cream. If available, choose a baked sweet potato for even more nutrition, but limit or eliminate the butter and brown sugar. Other healthy sides are brown rice or steamed vegetables, such as broccoli, cauliflower, carrots and zucchini. Choices are more limited at fast-food restaurants, but many offer baked potatoes, raw vegetables or fruit as a side.
Buffets
Buffets offer a selection of healthy foods as well as unhealthy ones, but you run the risk of overeating. If you visit a buffet, fill your plate with salad, vegetables and fruit, limit the meat and bread, and skip desserts altogether. If you are counting calories, limit yourself to one plate. Buffets can be a bargain if you choose reasonable portions of healthy food. They are not a bargain if you load your plate with high-fat and high-sodium foods or if you overeat.
Beverages and Desserts
High-calorie drinks and desserts laden with sugar, fat and calories can be the downfall of an otherwise healthy meal. Choose low-fat milk or water instead of soda. Desserts at sit-down restaurants are usually oversized and are best avoided unless you are with someone who wants to share. Or choose fresh fruit, yogurt, sherbet or sorbet for dessert. By eating your meal slowly and giving yourself time to feel sated, you may find you don't need a dessert at all.
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