Healthy Eating

Eating Healthy Out of Home

Resisting temptation at a restaurant can be tough, especially when you're taunted by seemingly unlimited choices -- like when they roll around the dessert cart.

So how do we eat meals away from home without overindulging? The key is portion control, along with a little advance planning.

Americans eat an estimated one-third of our calories outside the home. And when we eat out, we tend to eat more than when we eat at home. This probably comes as no surprise, since most restaurants serve larger portions than we do at home.

One sure way to control your calories while enjoying a break from the kitchen is to keep your portion guide in mind. Consider ordering an appetizer and a salad, or a soup and salad, for your meal. Or save half your dinner and bring it home in a doggie bag for tomorrow's lunch.

Choosing a Restaurant

Most types of restaurants, both casual and fine-dining, work well on a weight loss program -- except one. I would caution against the all-you-can-eat buffet-style restaurant. Let's face it, there's entirely too much temptation in this setting.

Of course, if your favorite restaurant happens to be a buffet and you are one of those remarkably controlled people who can stick to a healthy eating plan in face of abundance, by all means -- enjoy. But if you are like me and my family, buffets are far too tempting and not on the list of go-to restaurants.

I dare you to find an eatery that does not offer at least a few healthy options. Grilled chicken sandwiches and green salads are featured on most fast-food menus. Family-style restaurants offer a variety of healthy options: soups, vegetables, salads, lean meats, fish, and simply prepared poultry dishes. Even steakhouses usually have a few seafood options, or a smaller portion of lean meat available.

Keep It Simple

Ordering foods that are simply prepared is your best strategy when eating out. Sauces and casseroles are mysteries and generally include lots of cream, butter, cheese, or other fats.

In fact, restaurant food tastes good in part because the chefs don't hesitate to add lots of fat. Feel free to ask your waiter to hold the butter, or whether your meal could be made with very little fat.

Simple foods like grilled fish or steamed veggies are delicious if they are dusted with spices, or topped with salsa or a squeeze of fresh lemon. Start learning to savor the taste of fresh foods, prepared simply, and forgo the added ingredients that pump up the calories.

One ingredient often found on or in restaurant food is cheese, which can cost you plenty of extra fat and calories. Cheese is nutritious when eaten in moderation, so just make sure it is in your eating plan before you order something made with cheese.I probably don't need to remind you that you should avoid fried foods (menus might describe them as crispy or breaded), including french fries. All these foods contain way too many of the wrong kind of calories. You can indulge in any food on occasion, but forget about deep-fried foods as a regular part of your diet.

When ordering soups, choose broth-based ones over cream-based types to save calories. Researchers have found that when you eat broth-based soup before a meal, you tend to eat less at the meal. That's because soups are filling, especially when they contain vegetables. Give it a try and see if a first course of soup helps you to eat less.

On the Side

Salad dressings and sauces can add a whopping number of calories to a meal. They are best ordered on the side, so you can control how much you use.

A trick to maximize flavor and reduce calories is to stick the tines of your fork into the sauce or dressing before piercing your entrée or salad. Mixing a little vinegar or water with your salad dressing is another way to cut calories.

Keep in mind that vegetable-based sauces like tomato are healthier than creamy ones for topping pasta, meats, fish or appetizers. And whenever possible, use the light versions of mayonnaise and salad dressing. I am often impressed with how similar they taste.

Eat Light and Right

It's so easy to eat too much of the bread or tortilla chips that sit on the table and tempt you. Take a small portion and put them out of your reach, or ask the waiter to take them away.

Skip the butter on your bread, or just use a very small amount. Dipping in olive oil is a bit healthier than butter -- as long as you use it sparingly.

There was a time when ladies in the South were taught to always leave two bites of food on their plates because it was not polite to finish every morsel. I'm not sure I agree with the wisdom, yet this is a good trick to help you learn how to push away from the table and eat a little less.

Here's another trick: If you know you are going out to eat, bank a few calories earlier in the day (or earlier in the week) so you can splurge a little at the restaurant.

With advance planning, wise choices, and portion control, you can enjoy eating out while following your plan. All it takes is a little forethought -- and maybe a healthy snack before leaving home -- so you don't over-order when you arrive at the restaurant.