Be Smart When Dining Out

BE SMART WHEN DINING OUT

Eating right while dining out is especially challenging.

First of all avoid fast foods which are very high in calories and saturated fat. If you do end up eating fast food, choose a chicken or fish sandwich instead of a hamburger, and avoid the cheese, fries and sodas. Choose grilled instead of fried, if possible. 

Even in so-called 'healthy' fast food restaurants, like the well-known sandwich chain, not all sandwiches are equal, for example a 6" 'Oven roasted chicken breast' sandwich has 320 calories and 4.5 grams of fat, whereas the 6" 'Meatball marinara' sandwich has 580 calories and 23 grams of fat. So choose wisely.

 If you go to a sit down restaurant, consider eating only half the food that is served and take the rest home to eat the next day. Most restaurants serve huge portions and you could end up eating more than your whole daily calorie requirement, in one meal! As an example the 'Chicken Fajita Skillet' at a popular national chain has 1320 calories with 53 grams of fat, while their appetizer of 'Chili Cheese Nachos' has 1680 calories with 107 grams of fat! (The average woman needs between 1300 and 1500 calories a day).

 Avoid beverages with your meal and opt for water instead, which is healthy and free. While ordering salads, watch out for the dressing (all dressings are not equal!). The 'Oriental Chicken Salad' at the same national chain (as above) has about 1240 calories, including 77 grams of fat.

Eat the bread or rolls in moderation, as they tend to be high glycemic. Avoid sides with potatoes, for example mashed potatoes.

In Asian restaurants avoid the fried noodles and opt for steamed instead, and choose brown over white rice. In Mexican restaurants, avoid the fried foods; choose dishes with less cheese and cream. If ordering pizza, choose thinner crust and less cheese.

Avoid desserts if you can, or split them with others, if you must have them. As an example, the 'Maple Butter Blondie' at the same national chain has 990 calories with 52 grams of fat.

And finally, always eat slowly, chewing your food thoroughly as this allows time for a feeling of fullness to develop and also lets you enjoy your food more.