Eating Out
Heart Healthy Tips
It's important to understand what's on the menu when you eat out. The good news: You can eat heart-healthy if you know what to look for. Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.
When choosing a restaurant, follow these tips:
Try to avoid restaurants that offer all-you-can-eat buffets or specials, because you’re more likely to eat more food (and more calories) than you need.
If you're familiar with a restaurant’s menu, decide what you're going to order before you go. That will help you avoid the temptation of ordering meals high in fat.
Talking with Your Server
It’s important to understand what's on the menu when you eat out. The good news: You can eat heart-healthy if you know what to look for.
Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.
Try following these tips when talking with your server:
Don't be hesitant to ask your server how particular foods are prepared or what ingredients they contain.
Ask what kinds of oils foods are prepared with or cooked in. The most desirable oils are monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).
Ask whether the restaurant can prepare your food to order – for example, by leaving off or going very light on dressings, butter, cheese or other high-fat items.
Ask the chef to prepare the food with very little butter or oil or none at all.
Ask if smaller portions are available or whether you can share entrees with a companion. If smaller portions aren’t available, ask for a to-go box when you order and place half the entrée in the box to eat later.
Ask whether healthy substitutions are possible. For example, if a dish comes with French fries or onion rings, ask whether you can get a baked potato with vegetables, and low-fat or fat-free sour cream or soft margarine on the side. Instead of mayonnaise-laden coleslaw, ask if you can get a small salad, fruit or vegetables instead. Although some substitutions may cost a little extra, the health benefits are well worth it.
Deciphering the Menu
It’s important to understand what's on the menu when you eat out. The good news: You can eat heart-healthy if you know what to look for.
Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.
Keep these tips in mind when deciphering the menu:
Remember that foods served fried, au gratin, crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
If you’re not sure based on the menu description how a meal is prepared or what ingredients it contains, ask your server.
Choose entrees that feature seafood, chicken or lean meat, and avoid fatty meats. If you order meat, remove all visible fat and ask the chef to remove the skin from the chicken.
Check the menu for items marked “healthy,” or ask the server what the healthiest choices on the menu are.
Ordering Your Meal
It’s important to understand what's on the menu when you eat out. The good news: You can eat heart-healthy if you know what to look for.
Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.
Follow these tips when ordering your meal:
Avoid ordering before-the-meal “extras” like cocktails, appetizers, bread and butter because these are often sources of extra fat, sodium and calories.
Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side, so you can control the quantity you consume.
Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken. Steer clear of high-sodium foods – including any food that’s served pickled, in cocktail sauce, smoked, in broth or au jus, or in soy or teriyaki sauce.
Avoid dishes with lots of cheese, sour cream and mayonnaise.
Be selective at salad bars. Choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and reduced-fat, low-fat, light or fat-free dressings. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.
Choose desserts carefully. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are good alternatives to more traditional fat- and
cream-laden desserts.
Use fat-free or 1% milk in coffee instead of cream or half-and-half.
Eating Fast Food
Nutrition - Grilled Chicken Sandwich (header no words) Fast food can be heart-healthy food if you know what to look for and order, and have the will power to follow through. With a little bit of effort, you can ensure that the fast-food meals you choose fall within a healthy dietary pattern.
Follow these fat-sensible tips when making your fast-food choices:
Find out the nutritional content of fast-food items by visiting the chain’s Web site to help identify the healthiest choices. Some restaurants post this information near the counter or provide it in pamphlet form.
Pass on “value-size” servings that enable you to choose greater portions of food for a slightly greater price. “Super-sizing” a food item inevitably increases the amount of fat, added sugars, sodium and calories you consume.
Skip the sides, which are usually deep-fried. For a healthier side dish, order a side salad or fruit cup.
Choose a baked potato over French fries, but have it with vegetables or fat-free or low-fat sour cream or margarine instead of butter, full-fat sour cream or cheese.
Choose grilled chicken sandwiches often – they’re a much healthier option than breaded, fried-chicken sandwiches and usually significantly leaner than the meats used in most burgers.
Avoid ordering sandwiches with double meat. A single serving of meat is 2–3 ounces (about the size of a deck of cards) and a single meat patty is usually well over a single serving.
Avoid adding bacon to sandwiches, because it’s high in fat and calories and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard and ketchup instead to add flavor without fat.
Steer clear of fried fish sandwiches.
Choose fish sandwiches where the fish is baked, broiled or grilled.
Try asking for a wheat or whole-grain bun, as some places do offer them.
Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., “special sauce”).
Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded with sugars and calories.