Today’s restaurants are serving increasingly larger portion sizes for many entrees. If it is difficult to leave food on the plate, split a portion with a fellow diner, ask the waiter if a smaller portion can be served or ask to have the remaining food packed to take home.
While reading the menu or making inquiries about how the food is prepared, pay attention to phrases that indicate lower fat preparation, such as steamed, garden fresh, broiled, roasted or poached. Phrases or words to treat with caution include buttery, in butter sauce, crispy, braise, creamed, hollandaise, fried, basted, prime and pot pie.
Try to choose from a variety of grains, especially whole grains. Request whole grain breads, rolls, crackers, tortillas and brown rice whenever possible. Avoid spreads for bread and rolls. If using butter or margarine, spread them lightly.
Green vegetable salads or fruit cups are available on most menus and are nice additions to meals. Many restaurants, including fast food, also offer green salads with various combinations of meats, cheeses, nuts and other vegetables and fruits as entrees. Request vegetables without added fat.
The salad bar can be a place for fat- and sugar-rich foods. At a salad bar, sparingly use salads that are made with a sauce or dressing, such as pasta or potato salads. Reduce use of salad dressings, bacon bits and seed or nut toppings. Consider using lemon juice and vinegar to enhance salad flavor or request low fat dressing.
Choose beverages and foods to moderate sugar intake. Limit intake of soft drinks and fruitades which are sources of sugar. Remember that water always is a good drink selection. Lemon or lime slices make water extra refreshing and satisfying. Drink alcoholic beverages in moderation. Alcoholic beverages are a source of calories but not a good source of nutrients.
Control salt by controlling use of the salt shaker. Foods with extra sauces, such as cocktails, cheese or tomato sauce may have a higher sodium count. Pickled items, smoked or cured foods and soups are other foods that tend to be high in sodium. Ask for condiments, sauces and dressings to be served on the side to limit sodium intake. Monitor consumption of desserts and pastries. Order fruits, sherbet or gelatin for dessert, or share a richer dessert with a friend.
With Oriental foods, go easy on soy sauce and certain soups. Inquire about the use of monosodium glutamate, or MSG. Ask questions about preparation to learn if foods are deep-fried. Steamed rice is lower in fat than fried rice.
The bean and rice dishes of Mexican food contain starch and fiber. However, refried beans often are made with lard, a saturated fat. Ask how food is prepared.
In pizza restaurants, consider pizzas with many different vegetables as toppings. They have more bulk and are more filling. Double toppings of cheese provide extra fat and sodium that may not be wanted.
Even in a fast food restaurant, healthy choices can be made. Fruits and salads usually are available. Some fast food restaurants even offer low-fat milk, juice, baked potatoes with a variety of topping choices, lean meat and chicken sandwiches and whole grain bread products. Use deep-fried foods sparingly.
Order sandwiches to be as simple as possible. Super-size or double decker sandwiches give much more calories, fat and sodium than necessary. Trim visible fat from meat and remove the skin from poultry before eating. Request that mayonnaise or other dressings be left off the sandwich.
Be sure food is cooked to a proper degree of doneness. If not, send it back. Don’t take risks with food. When taking home leftover food, be sure it will be properly refrigerated within one to two hours to avoid possible food contamination. If not, it’s best to leave it at the restaurant.
