ABC News reported that Americans spend an average of 40% of their food dollars on eating out (Savings Moms). The Kiplinger Monitor reported in 2000 that 4.2 meals per week were eaten outside of the house, and that the figure was expected to continue to rise. (Kiplinger). Finding ways to make healthy choices and stick with them while dining away from home has become a challenge for many people. But with careful planning and smart choices, dining out doesn't have "wreck the calorie budget" for the day.
Healthy Planning Starts at Home
For dining out on a regular basis and keeping it healthy, some preparation is required. And that preparation starts in the home.
- Go to specific restaurant websites and see if their nutritional information is posted. More and more are posting this information. Pick out and write down the healthier options that still look appetizing.
- When nutritional information isn't available, spend some time on the computer figuring out the calorie, fat, and fiber of dishes that are commonly served. Many websites have an "average" calculated. Write them down. See if there are "lighter" alternatives available.
- Print out nutritional information for different restaurants. Store it in the car or in a desk at work- this allows for a way to pick a healthy option when an unexpected "dining out" moment occurs.
If time permits, sit down and write out two meals that would be satisfying and healthy at every restaurant normally frequented. This will cut down on last-minute temptation and the "but I don't know what's healthy" moments. Lastly, a small snack of fruit and/or nuts before leaving the house will cut down on hunger-driven impulse dining choices.
Making Healthy Choices with Appetizers
There are a few rules that can generally be followed that will avoid the major calorie pitfalls.
- Choose soup or salad over any other appetizers.
- Most appetizers are fried, covered with cheese, and much too large for one person.
- Stick to "broth" based soups, not "cream" based soups. (i.e.- minestrone is good; cream of potato isn't).
- When ordering salad, hold the eggs, cheese, and bacon. Have them pile on the veggies. And ask the server for a healthy dressing; almost all restaurants now carry at least one or two healthy options.
- If everyone else wants the appetizer platter, either order your own soup/salad -or- pick one thing off the platter to eat (such as one "hot wing," not all the hot wings).
Making Healthy Choices About Entrees and Side Dishes
This can be a tough area for many people. Even if the healthy option is picked out and the person is happy with it, the rest of the table might decide to chime in with unsupportive comments. This can cause embarrassment to the person who wants to eat healthily, as well as putting pressure on the person to change her order. The only solution at this point is to stand firm and say "I want xxx- they make it great here." If further comments are made, the polite thing to do is to ignore them.
If calorie information isn't available, there are few rules that can be followed when ordering entrees.
- Pick a lean cut of meat or fish for the main portion of the dish. 3 oz. is one serving of meat- this is approximately the size of a deck of playing cards. Many restaurants use descriptive terms to explain the dishes. Stick with "grilled" or "broiled"; avoid "marinated" or "soaked."
- Never order anything fried for the entree. The calories involved will probably be more than a day's worth, let alone a simple meal's worth of calories.
- Look over the entire list of side dishes. There are often (almost always) substitutes available. Pick a baked potato (with salsa or light butter and sour cream; not loaded) over fries. A lettuce side salad over a mayonnaise-based side salad, such as potato salad or coleslaw.
- Ask the server if there is any fruit available as a side dish if it's not listed on the menu. Restaurants will usually go out of their way to make their customers happy. And if enough people ask, fruit will start showing up on the menu.
Don't be afraid to ask the server questions about how the food is prepared. It is each diner's right to know if the fish is going to be cooked in pure butter before being put on the plate. Use the information on the menu, personal knowledge, and the knowledge of the server and/or cooks to make healthy choices.
Making Healthy Choices About Desserts
This section may seem oxymoronic, but dessert can and should be enjoyed by those who follow a healthy diet. A truly healthy diet has room for all foods.
- Pick fruit with a light sauce or whipped cream if possible. Angel food cake is also a healthy option.
- If going for a full decadent dessert, split it with someone else or take half home for later.
Enjoying Dining Out Without the Guilt
Dining out has become a commonplace event in society- it is no longer a "celebration" or "holiday" event. But the habits of dining out have not changed for the vast majority of people. And the items on restaurant's menus reflect that. Staying healthy while eating out is going to take a little bit of extra time and planning. But their are healthy, good options available at almost every restaurant. Lastly, don't be afraid to try new things. Try the mango fish or the new wild rice with mushrooms. Experimentation is one of the things that makes dining out so much fun!
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