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If you eat out several times per week, maintaining heart healthy eating habits can be difficult. When dining away from home, you need to be mindful of how hungry you are, the portions that you are served, the way the food is prepared, and your response to food. Suggestions are offered below to help make your dining out experience both enjoyable and healthy.
| The Culprit |
The Solution |
| "Value" and "extra-sized" meals |
Order only what you want to eat-don't be tempted by "more bang for the buck" type meals |
| Sauces, gravies, condiments, and dressings |
Ask for these items on the side- order low fat, light, or non-fat dressings and condiments |
| Alcohol and soda |
Alcoholic beverages and regular soda is very high in empty calories (they provide no nutritional value) - order low fat milk, water, or juice instead |
| Breadbasket and appetizers |
Bread, chips, popcorn, and appetizers that arrive before the meal are usually high in fat and full of calories - take one slice of bread or a handful of chips or popcorn and then place the basket out of reach |
| Desserts |
Fresh fruit, sorbet, angel food cake, or fruit ice are good choices - if you can't resist the higher fat desserts, share it with a dining companion |
Other Helpful Dining Out Tips:
If you are unsure how a meal is prepared, always ask. Choose entrees that are grilled, baked, broiled, roasted, or steamed. These foods are usually lower in fat.
Terms that indicate high fat items include “buttery,” “breaded,” “fried,” “deep- fried,” “creamy/ creamed,” “au gratin,” “scalloped,” “pastry,” “flaky,” “rich,” or “cheesy.”
Use less salad dressing by asking for it on the side. Dip your fork in the dressing first then stab your salad. The palate is pleasantly pleased by tasting the dressing last.
Portion sizes can be overwhelming. Sometimes one plate of food can feed up to four people! If you know that you will be tempted to overeat, ask your server to box half of your meal up before bringing it to the table...AND...you have lunch for the next day!
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