From Bonita Coe MD-Newsletter #14 Let's Talk About Healthier Ways to Eat Out!

Of course, it is always best to plan when and what you are going to eat, during the week AND on weekends, such that most of the time, you are eating food that was cooked at home. When you are on the go, the best option is to take your healthy food with you, so you can have it readily available when it is time to eat.

When it is hot outside, you can have your food in a portable cooler/lunch bag cooler with cooling packs to keep things cold and fresh, if needed.

When you are not eating at home or don’t have healthy food with you away from home, you will find yourself ordering food from a restaurant when you get hungry. Or you may be going to events, gatherings and meetings where food is being served…….or you want to eat out occasionally, just because.

Remember that restaurant and catered food, in general, is inherently high in fat, calories and salt. Even if you think it is healthy, there may be added salt and ingredients that can make a simple item very unhealthy, compared to when you make the same thing for yourself at home.

However, many restaurants have healthy options and provide calorie and nutrition information on their menus, which can help you choose healthier food options. Restaurants that focus on healthy items (vegetarian, vegan) still may have choices that have too much salt in them.

Follow these tips when eating out to develop new lifestyle habits where you can still enjoy eating food away from home (from fast food to fine dining), when you want to or have to:

Avoid sweetened beverages, soft drinks/sodas, juices and alcohol. Instead, order water with lemon or sugar-free choices as your beverage. This is a good way to avoid lots of sugar.
Drink water frequently while eating to achieve the sensation of feeling full faster. This trick helps you enjoy what you eat, but not eat as much.
Many restaurant portions are much larger than what you need or even want to eat at one sitting. When your food is brought to you in a restaurant, immediately place half of it in a take-home box (or share with someone else). This way you eat less, without feeling the need to eat everything on your plate and you get the added benefit of getting two meals for your money instead of one. Or order starters and sides that have a protein and a vegetable only.
Focus on ordering choices with fruits and vegetables as the predominant ingredients. These are heathier options than items that are mostly starchy (bread/flour, rice, pasta, white potatoes).
If you are going to eat meat, avoid fatty meats (beef, goat etc.) and focus on items with lean meats, like chicken, turkey, and fish that are baked, sautéed, roasted or grilled, and not fried, battered or breaded.
Avoid processed meats, like deli meats, cold cuts, hot dogs, bacon, ham, and sausage, including the turkey versions of these foods. These choices are all high in fat, salt and cholesterol and are not healthy options AT ALL.
Avoid salty snacks (chips, salted peanuts, tortillas) and sugary foods (cakes, cookies, pies, donuts, pastries, candy, ice cream and baked goods). Desserts that are fruit based and that are without bread/flour, milk, butter and sugar are much healthier choices.
Avoid choices that are rich with milk, butter, rich sauces and gravies, as they are typically high in fat. Choose items that are without sauce (ask for the item to be prepared without the sauce or gravy, when applicable) or with sauces that are tomato based instead.
Minimize starchy foods, like bread, rice, pasta and white potatoes. Substitute the starch in a meal for another vegetable or double the vegetable portion instead. If you are going to eat starches, whole wheat or whole grain bread and pasta are better choices.
Avoid choices made with egg yolks and cheese. The yellow part of the egg and cheeses are high in fat and cholesterol. Cheese is also high in salt content.
Avoid adding salt to your food. Only add salt to your food on your plate or container after you have tasted your food. Use salt very sparingly, if at all.
When you are eating in a restaurant, ask the server NOT to bring bread or tortillas to the table while you are waiting for your meal. This way you avoid the temptation!
When planning to eat at an event, meeting or gathering, eat a small healthy meal or snack beforehand. You will eat less, enjoy what you eat and be able to make healthier choices because you are not as hungry when you are ordering or making food choices.
Avoid salad bars, hot food bars, and pre-prepared food venues, unless you are going to eat only the fresh fruit and vegetables. Be aware that a lot of food put into salads bars are processed, come out of a can, box or pre-prepared package, which typically means it is high in sodium.
Order salads with the dressing on the side. Dip your fork into the dressing and then harpoon your salad. You will get the taste of the dressing and end up eating less dressing by the time you finish your salad!
If you get a side of sweet sauce, drizzle on a small amount instead of dipping each bite. Sauces that tend to be high in sugar: teriyaki, hoisin, pancake syrups, honey mustard, glazes, ketchup, barbecue sauce and fruit flavored dressings, like raspberry vinaigrette.
Choose soups and dressings that are not milk/cream based. Soups and dressings should be more clear and transparent (i.e. chicken soup is better than clam chowder, balsamic vinaigrette is better than ranch or French dressing).
Avoid fried and battered foods. Choose baked, broiled, sautéed and grilled options instead.
Leave off the buns, breading and croutons when you order. Order a side salad instead of fries. These small omissions can go a long way to avoid extra fat, salt and calories.
Many restaurants have online menus with nutrition information included. Look up what you would like to order ahead of time. Knowledge about nutrition information will help you avoid the unhealthy choices on the menu…….or choose another restaurant!
PIZZA-avoid it!. But if you do want pizza, order vegetable toppings or a chicken topping (not BBQ chicken though-this adds salt and sugar), order a margherita pizza (fresh mozzarella will have less cheese and less calories, sodium and fat). Choose thin crust, whole grain crust or cauliflower crust.

Helpful tips on eating when you are on the go and do not have a planned meal with you or when want to/have to eat away from home……….

YOU CAN ALWAYS MAKE IT HEALTHIER AT HOME!!!!