by Eliana Lakritz, contributor
Dining out at restaurants has undoubtedly become a part of our culture. Whether the occasion is a family party, a reunion with an old friend, a celebration, or just a casual dinner, eating out is an experience that many of us tend not to deny ourselves. Although it is almost always healthier to prepare your own food, since doing so allows you to control the sodium, fat, and calorie content of the meal, it seems unpractical to assume that you will never go out to eat. As a result of this, it is important to learn how to identify healthier choices from the menu so that you can enjoy your time with friends/family without sacrificing your health. The good thing about restaurants is that they aim to please the customer, so do not feel bad modifying your meal to meet your health needs!
Here are a few tips/tricks for you to follow when choosing food from a menu:
- Choose made-to-order restaurants rather than pre-prepared meals for optimal control
- Ask how your food will be prepared
- Request no added salt
Key words to Look For:
- Boiled
- Steamed
- Broiled
- Grilled
- Roasted
- Poached
Key Words to Skip Over:
- Fried
- Creamed
- Sautéed (in butter/vegetable oil)
- Au gratin
- Gravy
- Cream sauce
- Buttered
Ideas to cut back on portion size (and bill amount!):
- Order an appetizer and side salad instead of an entrée
- Ask for half of your meal to be put in a to-go box [2 meals in one!]
- Share your entrée/dessert/appetizer with others
- Ask to forgo the bread basket or have it served with your meal [it’s easy to overeat bread when you are hungry for a meal]
Other ideas to cut back on total calories:
- Ask for high fat condiments on the side (creamy dressings, mayo, tartar sauce, butter) or choose a lower-calorie option (salsa, marinara, mustard or relish)
- Choose lean meat (poultry, fish, shellfish) over high fat meat (steak, beef, pork chops, fried food)
- Choose a vegetable/salad as a side in place of fries and/or chips
- Choose water/seltzer with a lemon wedge as a beverage
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at Baystate Noble Hospital, please call 413-568-2811 ex: 5671 for more information.
Eliana Lakritz MS RD LDN, Clinical Dietitian Baystate Noble Hospital
