Good Advice

Cooking 101 – Cooking Tips
Eating Healthy When Eating Out
Food Psychology – How why you eat is just as important as what you eat
Aisle Education: Tips for the grocery store
Drinking on the Job – How to Stay Hydrated
Learn Your Labels – A Twelve Step Program
The Secrets To Success

Eating Healthy When Eating Out

One of the most common excuses for poor eating habits among my patients is that he or she was eating out, and so a healthy choice not even available for them to choose. In the world of nutrition, hearing that is like hearing a bad pick-up line that makes your eyes roll to the back of your head. Although most wish I would nod in complete understanding, it is very hard to believe that an entire slab of ribs and fries was really the best thing on the menu.

What is true is that most of us lead busy lifestyles and eating out is not only convenient, but often necessary to our survival! Here are some tips to help you enjoy eating out while making healthy choices.

• Watch the bread basket. Order a soup or side salad right away, so that you have something to eat while you are waiting. This way, you can push the bread basket aside for that healthy chicken soup or bed of greens.
  
• Ask for whole wheat bread instead of white for sandwiches.
  
• Ask for salad dressing on the side. Dip your fork into the dressing and then into to the salad to control portion size. Ask for olive oil and vinegar, only vinegar, or low fat salad dressing if available.
  
• Choose main dishes that include vegetables, such as stir fries or kebabs
  
• Ask to substitute a baked potato, vegetable, or salad for French fries
  
• Order steamed, grilled, or broiled dishes instead of those that are fried, breaded or sautéed.
  
• Restaurant portions are large.
  
  • Ask if half orders are available.
  • Share meals.
  • Ask for half of the meal to be wrapped to go before you eat so you will be less
    tempted to overeat.
  • Order an appetizer and side dish as a meal.
  • Resign from the “clean your plate club” – when you have eaten enough, leave the rest.
  • Order foods that do not have creamy sauces or gravies.
    
• Stay away from high fat/calorie items at the salad bar such as grated cheese, creamy dressings, potato, torilla strips, crispy rice noodles, wontons, tuna and macaroni salads, croutons, olives, bacon bits, or chopped eggs.

Your Favorite Cuisines with a healthy twist:

Italian

• Select broth-based soups instead of cream soups.
• Select marinara sauce instead of cream, butter, or oil-based sauces.
• Order salad with oil and vinegar-based dressing on the side.
• Select thin-crust pizza. Avoid extra cheese, add vegetables, and stay away from meat toppings.
• Ordered broiled fish or chicken.

Mexican

• Ask for soft corn tortillas instead of tortilla chips.
• Order vegetarian, chicken, or fish instead of beef entrees.
• Skip the sour cream and guacamole or ask for it on the side. Lettuce and tomato and salsa are acceptable toppings.
• Avoid refried beans.
• Avoid selections made with lots of oil or cheese.

Chinese

• Select baked or broiled foods instead of fried.
• No, breaded chicken is not suddenly healthy because it comes with rice and vegetables.
• Ask for steamed vegetables instead of fried.
• Choose steamed dumplings or spring rolls instead of egg rolls or fried wontons.
• Avoid MSG and extra oil.