DELICIOUS and Nutritious DINING OUT AND ABOUT!

Today’s restaurants are tuned into what consumers want.  It’s rare that you find a menu without something that is heart smart or reduced in fat.  And - if you don’t find something on the menu that suits your lower fat palate, your requests will most readily be heard.  Look at these tips to help you in your selections.  Remember - if you eat out all the time, then you definitely want to pay special attention to your choices.  If this is a special occasion or once in a while occasion, get what you want.  The psychological ramifications from depriving yourself could hit you when you get home and you may overeat.

Here are some general tips for what to select and behavioral responses that you can do when you dine out.  Some of the behavioral applications apply if you choose higher fat foods.

Breakfasts:

Select:

·         the lite breakfasts - many of the chain restaurants offer lite breakfast choices that typically feature scrambled egg substitute, lite sausage, bagel with cream cheese and fruit; ask that the egg substitute not be scrambled in oil or other fat

·         oatmeal and fruit

·         a bagel with lite cream cheese

·         low-fat yogurt and granola

Behavioral Approaches:

·         If you select a breakfast that includes bacon, ask that it not be served.

·         Ask that no butter or margarine be served with pancakes, waffles, or French toast.

·         Ask for gravy on the side.

·         If pancakes come in stacks of 3, ask that just 1 be served.

·         If you select an omelet, choose a veggie versus ham and cheese.

Lunches

Select:

·         grilled or broiled chicken sandwiches - hold the mayo, but use the honey Dijon mustard!

·         select salads with dressings on the side; use fat-free dressings (if you absolutely refuse the fat-free dressings, compromise and mix 1/2 regular or lite and 1/2 fat free)

·         veggie burgers instead of hamburgers

·         baked potatoes with fat-free sour cream or fat-free ranch dressing

·         your sandwiches on whole wheat buns, pita, or bread instead of croissants

Behavioral Approaches:

·         Ask that the cheese on sandwiches be put on hold!

·         If the sandwich or item you ordered looks BIG, only eat half the sandwich or entree and save the rest for tomorrow.

·         If you can resist the fries or chips that come with your sandwich, do so.  If you can’t, ask that 1/2 the amount be served with your meal.

Dinner:

Select:

·         baked, broiled, steamed, grilled or poached entrees 

·         entrees with sauces on the side

·         salads dressings on the side; select fat-free dressings or mix 1/2 fat -free and 1/2 regular; ask that bacon bits, egg, and cheese be omitted

·         vegetarian dishes - often they are reduced in fat and calories

·         broth based soups rather than cream bases

·         entrees with no meat added to the sauces

·         entrees with as many vegetables and as little meat as possible

·         steamed rice versus fried

Also,

·         Refrain from items advertised as buttery, crispy fried, au gratin, escalloped, in hollandaise sauce or creamed.

·         Ask that stir fry entrees be prepared ‘dry wok’ or without added oil to the wok.

·         Hold the cheese on entrees that are typically topped with cheese.

Behavioral Approaches:

·         Hold the appetizers.

·         If your favorite restaurant serves 2 slices of bread or rolls per person, ask that the amount be reduced (if everyone with you agrees!)

·         If your entree look BIG, push 1/2 of it to the side of your plate and reduce the portion by half.

·         Split a dessert with a friend.

Can you eat out at fast food restaurants and still eat for your health?  Sure, try these tips:

·         Order baked potatoes with salsa or fat-free ranch dressing

·         Chili at Wendy’s is not terribly high in fat.  Leave off the cheese topping.

·         Order grilled chicken with honey Dijon mustard

·         Add side salads with fat-free dressings to your sandwich order

·       Refrain from ordering Biggie or Large sizes

·         Order fajitas with veggies and rice

·         Low-fat milkshakes and sundaes are dessert ideas

·         Split French fries with a friend

·         Order sandwiches without sauce and cheese

Other tips to help you when dining out:

• If you have eaten at the restaurant before and are familiar with the menu, visualize what you will order.  Don’t look at the menu - just order from your healthy options.
   

• Don’t try to save calories by totally skipping other meals throughout the day.  When you’re absolutely starving, you may order higher fat/calorie foods.
   

• Be the first person to order so you are not swayed by others ordering more tempting foods.  If your friends, on the other hand, are all health conscious and order healthful items, let them order first and follow their lead.  
   

• If the food at the restaurant you are dining out at is irresistibly high in fat and calories, then have what you want.  You can always exercise more the next day or cut back on snacks or calories at lunch or later on in the day, depending on the time that you dined out.  Just remember not to skip meals.
   
• Eat a small snack before you go so you won't be as tempted to order something higher in fat/calories.
   
• Eat slow, and enjoy your time out with family or friends.