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When eating at restaurants, we're faced with having to choose what we eat off of a menu
full of deliciously tempting foods. Unfortunately, many of the choices that we're presented with are often not the healthiest things for our bodies. Luckily, there are ways to order
items off of a menu that will be both delicious and nutritious!
Try to avoid foods that are:
- Fried
- Basted
- Braised
- Au gratin
- Crispy
- Escalloped
- Sautéed
- Stuffed
- Stewed
- Pan-fried
- Creamy
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Instead go for foods that are:
- Steamed
- Broiled
- Baked
- Grilled
- Poached
- Roasted
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Easy substitutions for a healthier meal:
- Use condiments such as salsa and mustard instead of fattening ones such as mayonnaise or oil.
- When possible, ask for food to be cooked with olive or canola oil instead of butter, margarine, or shortening.
- Use nonfat or low-fat milk rather than whole milk or cream.
- Instead of sugary, high-fat desserts like pastries or baked goods, choose fresh fruits for dessert.
- If french fries come with your meal, ask to replace them with a side salad, baked potato, or steamed vegetables.
- Choose whole grain bread instead of white bread and brown rice instead of white rice when the options are available.
Simple strategies to cut out excess calories:
- Drink water, skim milk, diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages.
- If you're going to order an appetizer or dessert, try to share it with someone you're with. Usually half of a portion given in a restaurant is more than enough food.
- Don’t forget about soup! It can serve as a great appetizer to a meal, or even as an entree. Soups are often low in calories and will fill you up, so you don’t eat as much. Keep in mind that cream-based soups are higher in fat and calories than most other soups, and try to avoid ordering them too often.
- Listen to your body and stop eating when you're full! You do not have to finish everything that is on your plate- in fact, if you take home leftovers, you're getting two meals for the price of one.
and remember...
- Don't deprive yourself of the foods that you love! All foods can fit into a well-balanced diet when eaten in moderation.
For additional information, read Tips for Eating Healthy When Eating Out from the USDA.
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