Dining Out the healthy way
Healthy dining out-Yes, its possible if you make careful choices!!!!!!!
Instead of home-cooked family meals, more and more people are eating outside their home nowadays This trend continues to increase as a factor that makes an impact on one’s health. In America, statistics show that the average household spends 40 percent of its money eating away from home.
According to researchers at the University of Minnesota Medical School, families whose meals frequently consist of fast foods are more likely to have unhealthy eating habits, poor access to healthy foods at home and a higher risk of obesity.
Eating out is an important part of daily life in the busy schedule of employees, students, and working parents. However, it is hard to control cholesterol, fat, sodium, sugar and calorie intake when eating out because somebody else is preparing your food. Yet, the choice is still yours. As a customer, you have the control of what you eat. With the following tips, you can dine out the healthy way.
Choose restaurant with healthy food choices
Have your gravy, sauces, and dressing on the side or on a separate serving dish instead of spreading on top. This way, you have control over how much or how little you add.
When ordering pasta dishes, choose tomato-based sauces rather than cream-based ones which are higher in fat and calories. In addition, the tomato sauce can count as a vegetable!
“Eat-all-you-can” restaurants entice you to overeat. Stop eating when you are full. Listen to body cues to stop. If you choose buffet dining, opt for fresh fruits, salads with low-fat dressing, broiled entrees, and steamed vegetables.
Order vegetable pizzas. Vegetable are low in calories and fat and rich in phytochemicals.
Pay attention to the descriptions on the menu. Choose the lower calorie, low-fat cooking methods- steamed, broiled, boiled, garden fresh, grilled, baked, poached, blanched, and roasted.
Be aware of foods with added calories and fat because of their cooking methods-buttered, creamed, fried, crispy, tempura, marinated (in oil), and breaded.
Choose foods made from whole grains. Example include whole wheat bread and brown rice.
Don’t hesitate to make special requests. Most foods on most menus will probably fit into a healthy diet if prepared with low-fat and less salt ingredients. Ask if the cook can alter preparations to meet your needs.
by: Mirriam R. Estrada,RND,MPH
Healthy dining out-Yes, its possible if you make careful choices!!!!!!!
Instead of home-cooked family meals, more and more people are eating outside their home nowadays This trend continues to increase as a factor that makes an impact on one’s health. In America, statistics show that the average household spends 40 percent of its money eating away from home.
According to researchers at the University of Minnesota Medical School, families whose meals frequently consist of fast foods are more likely to have unhealthy eating habits, poor access to healthy foods at home and a higher risk of obesity.
Eating out is an important part of daily life in the busy schedule of employees, students, and working parents. However, it is hard to control cholesterol, fat, sodium, sugar and calorie intake when eating out because somebody else is preparing your food. Yet, the choice is still yours. As a customer, you have the control of what you eat. With the following tips, you can dine out the healthy way.
Choose restaurant with healthy food choices
Have your gravy, sauces, and dressing on the side or on a separate serving dish instead of spreading on top. This way, you have control over how much or how little you add.
When ordering pasta dishes, choose tomato-based sauces rather than cream-based ones which are higher in fat and calories. In addition, the tomato sauce can count as a vegetable!
“Eat-all-you-can” restaurants entice you to overeat. Stop eating when you are full. Listen to body cues to stop. If you choose buffet dining, opt for fresh fruits, salads with low-fat dressing, broiled entrees, and steamed vegetables.
Order vegetable pizzas. Vegetable are low in calories and fat and rich in phytochemicals.
Pay attention to the descriptions on the menu. Choose the lower calorie, low-fat cooking methods- steamed, broiled, boiled, garden fresh, grilled, baked, poached, blanched, and roasted.
Be aware of foods with added calories and fat because of their cooking methods-buttered, creamed, fried, crispy, tempura, marinated (in oil), and breaded.
Choose foods made from whole grains. Example include whole wheat bread and brown rice.
Don’t hesitate to make special requests. Most foods on most menus will probably fit into a healthy diet if prepared with low-fat and less salt ingredients. Ask if the cook can alter preparations to meet your needs.
by: Mirriam R. Estrada,RND,MPH
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