Dining Out - The Healthier Way
Posted May 25, 2009
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Our dreams of outdoor patio dining are starting to glimmer in sight like an oasis after this long winter. Many of us have been in survival mode, huddling indoors and eating comfort food to stay warm. Spring is a great excuse for dining with friends and family – and after this winter of discontent there is no room for deprivation. Not to worry if you’ve added a few unwanted pounds through the chilly season. Once you understand what a healthy diet and correct portioning look like, you can have your cake and eat it too. Following the 80/20 rule will, for most people, give them the best of both worlds. So if you’re planning a busy social season of dining out, carry the practices of healthy eating with you.
There’s no question that it can be difficult to eat healthy outside the home. The lack of control you have over ingredient quality and portioning can make healthy restaurant eating a tricky business. Making smart decisions about what to eat in a restaurant should not be much different from the balanced meal planning of home-prepared meals. Aim to eat balanced meals that contain lean protein, nutrient rich carbohydrates and healthy fats.
Be aware that not all meals are created equal. What might appear to be a healthier menu choice could turn out to have more calories and fat, not to mention higher sodium levels than you would think. A recent analysis* of some popular restaurant dinners revealed calorie levels for one menu favourite were as high as the average daily requirement, and sodium levels in one case were three times the daily total requirement. Your dining out experience doesn’t need to become an exercise in nutrition 101, but don’t be uncomfortable about asking how meals are being prepped and ask for modifications as necessary.
Here are some quick tips that will help you enjoy your restaurant meals without sacrificing good eating habits.
Appetizers
§ Don’t go to the restaurant really hungry. Have a healthy snack about an hour before so you won’t be famished and devour the bread basket while you are waiting for your order.
§ Share – some appetizers contain all the calories you need for the whole meal. Check on the portion size ahead as often you will be satisfied with half the amount. Stay away from the fried ones.
§ Soups – cream based soups will contain more fat and calories so factor that into consideration with your overall menu selections.
§ Skip the white bread rolls. If you feel you may be tempted, ask that they be removed from the table or ask for flat breads as an alternative.
Ordering your main meal
§ The biggest dining out pitfall is usually the serving size. Most restaurants will serve much more food than you need. According to a Harvard Health Study North Americans are eating close to 15% more than we did in the 1970s. Order smaller portions when offered or ask for a small plate with your dinner and put the excess food on it before you start eating. The extra portion can be taken home for another meal.
§ Ask for sauces and dressings on the side. Ask your server for a balsamic and olive oil dressing. Stay away from the creamy ones. One tablespoon of dressing is ample.
- Chose your protein first. Opt for low-fat sources such as chicken or seafood that is grilled, poached or broiled. The palm of your hand is a good estimate for your protein requirements. Then build the rest of your plate with vegetables and whole grains.
- Ask for your vegetables to be steamed, not fried or cooked with added fats – don’t feel apprehensive about making these special requests. Dining out while trying to follow a healthy diet shouldn’t be stressful!
- Swap the white rice, pasta, or fries for extra steamed vegetables, a side salad (dressing on the side) or whole wheat variations.
- Drinks count. If you’re having wine or cocktails, be aware that they add calories.
- Avoid rushing, take your time to enjoy your meal.
Desserts
If the temptation is just too great, order one to share. Usually a couple of bites will be enough to enjoy after a full meal.
If the temptation is just too great, order one to share. Usually a couple of bites will be enough to enjoy after a full meal.
- Take full advantage of the shift in seasons. There are probably some really great restaurants in your own neighborhood. Leave the car at home and walk. You’ll not only be supporting your local community and helping the environment, but getting in some extra exercise at the same time. A win for everyone’s health.
*The Gobe and Mail, Nov. 7, 2007
For healthy fast food on the go - visit the Licious Living store in downtown Vancouver. 1055 Dunsmuir St. Bentall Tower IV 604.569.1242 www.liciousliving.com
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