Dining out, especially for the winter holidays, has become a growing part of Western culture. From troublesome ingredients to portion size, downsides do exist in regularly dining at restaurants. Mayo Clinic’s October, 2018 Health Letter advises us that “Making a few sensible adjustments in how you eat out can help you maintain a healthy diet even outside of your home.”
We are aware of the large amount of foods and their greasy ingredients that can be served at buffets and other eateries. But some diet busters are not so clearly evident, such as lots of butter used in recipes that can drive up fat and sodium levels and, of course, calories. Researched evidence informs us that an average-sized meal served at a small-chain restaurant or an independent location can contain more than 1,300 calories. This number represents two-thirds amount of the calories used in the typical adult daily consumption of 2,000.
The good news is that the food industry is beginning to make changes as the American consumer becomes more health conscious. Mayo Clinic explains that “As of 2018, restaurants (that are part of a chain of 20 or more locations) are required to list calorie information for standard menu items.” These food businesses are also asked to provide, when necessary, the items’ nutritional breakdown including the sodium, sugar, fat, cholesterol, and carbohydrate content.
Here are some worthwhile tips to help us prepare for an enjoyable and healthy eating out experience:
1. Plan ahead. If you have prepared to go to a restaurant, eat your other meals that day with fewer calories. Next search online for menus used by your chosen food location. Plan a healthy choice to eat later at the eatery.
2. Don’t be afraid to ask. Special requests and menu questions to help you eat nutritionally safe should be solicited from the employees at your eating location.
3. Avoid most appetizers. These can be a source of hidden calories due to often being fried. Prepared without oils and butter, instead order vegetables, fruit, or fish. So you don’t overeat the bread basket (if it is available), ask for it to come out with the meal.
4. Order deliberately. Many restaurants do denote the choice of healthier options on their menus. These food choices should include fish or lean meats, whole grains, and vegetables.
5. Eat your sides first. Order fruits and vegetables as sides which might help you fill up on lower calorie food before you eat the higher calories of your entrée.
6. Pay attention to your plate. Restaurants often use oversized plates on which oversized portions of food are served to you. Only eat what you would normally eat at home.
7. Take some to go. Eat slowly. When you are full, ask for a takeout box to eat at a future home meal. You may even wish to have half of your meal boxed before you receive it at the dining table. Have a healthy eating experience!
