Healthy Tips for Eating Out
- Laura Brown
- 10 Dec 2015
Whether it’s grabbing a quick lunch with co-workers, brunch with friends or dinner with that special someone, eating out is a part of our lives. I’m the first to admit that dining out is a great part of our lives. Hamilton is filled with amazing coffee shops, pubs, food trucks and restaurants that make our taste buds dance with joy. The revitalization of Hamilton is providing us with marvellous new menus to explore and the established businesses continue to offer their signature dishes that have us returning again and again. Many of these establishments are locally owned and operated and source local products, which allows our hard-earned dollars to stay in the community and to build a better Hamilton. It’s a win-win-win!
Here’s the but — and you knew this was coming — eating out has a few drawbacks, especially when it comes to weight management. Food that is not prepared in the home tends to be higher in calories, fats and added sugars. Restaurant portion sizes are often significantly larger than what is recommended for a healthy diet. For example, one serving size of meat, according to Eating Well with Canada’s Food Guide, is only two-and-half ounces, but portions of beef from restaurants are usually six ounces or more! So, if achieving or maintaining a healthy weight is a priority, do we have to avoid eating out? No way!
It is possible to incorporate eating out into a healthy diet. More than half of the large chains in Ontario post nutrition information available in store or online. Take the opportunity to use this infor- mation to guide your decisions. If you want to learn more about how to interpret this information, or about other nutrition topics, check out EatRight Ontario’s website at www.eatrightontario.ca. In case of situations where the nutrition information is not available, here are some course-by-course considerations that can help you continue to enjoy eating out and maintain a healthy body weight.
Appetizers
Avoid the cheese-laden dips and anything deep fried. Try a high-protein alternative like a shrimp cocktail. Share the appetizer with your date or even skip this course to reduce the total calories.
Soup
Stick to soups that are made with a broth base and steer clear of the cream-based ones. Luckily, many of the thick soups that feature squash or root vegetables (such as potatoes, carrots or parsnips) get their creamy texture from puréeing the vegetable into the base, giving us the texture we desire without the added fats. If you can’t be sure what the base of the soup is from the menu, ask your server. Skip- ping toppings like cheese and sour cream can help to keep your soup a low-calorie choice.
Salad
Great choice! You can never have too many vegetables. Ask for your dressing on the side to control the portion, and choose dressings made with healthy fats such as oil and vinegar. Customize your salad, avoiding the high-fat extras like bacon bits and cheese.
Mains
Generally, restaurant portions are larger than what we need, so consider ordering a smaller portion or saving half for your next meal. Choosing meat? Think about how it is being prepared. Look for items that are baked, broiled, steamed or grilled and avoid the breaded, fried and deep-fried alternatives. Choosing pasta? Pick the tomato sauces and avoid the white cream sauces. But what about pizza and tacos, you ask? Again, customize your order to eliminate the high-fat extras. Choose the low-fat meats and whole-grain options such as whole-wheat pizza crust where available. Finally, add extra vegetables! The extra fibre will help to fill you up and prevent you from over-consuming.
Sides
Whole grains are the new stars of the show when it comes to sides. Try quinoa, brown rice, barley and other whole grains as a high-fibre, low-fat alternative. Resist the urge to choose the mashed potatoes, since they are often made using large amounts of cream and butter, and choose the baked potato instead. Skip the fries and choose steamed vegetables or a salad.
Dessert
Can’t resist the sweets? Many restaurants are now offering sampler-sized options for the health-conscious patron. If small portions are not on the menu, ask for a half portion or share the dessert with your date.
Beverages
Sweetened beverages and alcoholic drinks provide extra calories with very few nutrients. Try a calorie-free option such coffee, tea, water or diet soda. If you can’t say no to wine with dinner, stick to one glass instead of sharing a bottle.
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