Here's food for thought! Did you know the average restaurant
meal has over 1,000 calories? That's enough to blow any healthy
eating plan. Fortunately, by following a few simple guidelines,
you can dine out without having to sacrifice good taste and
nutrition.
1. Avoid ordering an appetizer. It's a little known fact that
some appetizers have more calories and fat than the main course.
Plus, many appetizers are fried and served with heavy sauces
which will add to your intake of saturated fat as well as trans
fats and calories. It's not a healthy way to start your meal.
2. Say "yes" to salad. Salad is a healthy eater's best friend.
Not only will it fill you up so you'll consume fewer calories
overall, but it will also give you a hefty dose of antioxidants
which are heart healthy. Be sure to ask your waitress to hold
the croutons and cheese which will further reduce your caloric
load. Also, choose your dressing wisely. Avoid cream based
dressings and go for the vinegar based ones. You also have the
option of using vinegar and olive oil which is heart healthy.
3. Make the right entree selection. Go for broiled and grilled
rather than fried. Not only will you save calories and fat
grams, you'll also avoid trans fats which are so prevalent in
fried foods. Instead, consider asking for a doubles order of
vegetables with your entree. Very few Americans are getting the
7-9 servings of fruits and vegetables recommended for optimal
health. Plus, by avoiding the starch, you'll be reducing your
caloric and carbohydrate load. Also, stick to tomato based
sauces rather than cream based and you'll enjoy a considerable
calorie savings. Lastly, ask for the sauce to be served in a
separate dish on the side so you can control the amount you eat.
4. Think about what you're drinking with your meal. By not
ordering an alcoholic beverage, you've saved yourself a
considerable number of calories. Try sipping iced tea sweetened
with a noncaloric sweetener, a diet soft drink, or water with
lemon. You'll be glad you did when you consider the calorie
savings.
5. Indulge your sweet tooth wisely. Many of the chain
restaurants now offer a low fat or low carbohydrate dessert
selection such as a low carb cheesecake. These are wise choices
for the health conscious eater and still allow you to end the
meal on a sweet note. If a healthy dessert option isn't
available, try a cup of coffee with skim milk to help satiate
your desire for something sweet.
6. Learn to control your portions. Many restaurants are serving
larger quantities of food than in the past. If this is the case,
put aside a portion of your entree at the beginning of the meal
to take home with you. If you remove it from your plate before
you start eating, you'll be less tempted to overindulge.
By following these steps, you can make your dining experiences
not only healthy, but enjoyable. Your heart will thank you!
About the author:
Scott Soloff: Publisher
www.scottsoloff.com
