Eating out is an
activity busy Americans frequently in but don’t often understand the consequences
of their food choices. Some people eat
out more than three times a week and this can have an impact on their waistline
if they do not adjust their food selections. When Healthy Heart options are
lacking an alternative strategy is needed. You can still enjoy your dining
experience while eating healthy with a few simple tips.
Part of the problem
relates to the consumers choice of foods and the other is more akin to menu
options. Consumers regularly select
foods that will satisfy their immediate cravings without regard to the longer
consequences of poor eating. At times restaurants don't offer healthy options or nutrition information. A little
reflection can go a long way.
Some restaurants
offer a Healthy Heart option which can be an invaluable food selection tool. The
use of Healthy Heart menu options has lots of room for growth in the restaurant
industry (Jones, et. al., 2004). When offered they usually contained vegetarian
meals or light side dishes but often leave out fruit, low-fat beverages,
low-fat dressing, and healthy deserts.
Where a healthy
Heart option is not available, or lacking in substance, you should adjust your
eating processes to reap the most rewards. Consider the following:
1) Skip the immediate need to eat bread or
request whole grain as a healthier alternative.
2) Drink a glass of water before putting
anything in your mouth to satisfy immediate cravings.
3) Scan the menu for the Healthy Heart section,
low calorie, or high vegetable foods.
4) Pick restaurants that regularly provide high
quality foods such as Thai, Mediterranean, Japanese, Greek, Indian and Organic/Local
foods.
5) Pick soups, salads and other items with a
vegetable base.
6) Avoid fried,
pasta heavy and creamy foods. Select baked, broiled, or steamed items.
7) If necessary
share a meal with someone and order a side dish to reduce the total calorie
count.
8) Don’t be afraid
to ask for alternatives because it is the restaurants business to serve your needs.
9) Skip the desert.
Jones, J. et. al. (2004). The prevalence of heart-healthy
menu items in West Virginia restaurants. American
Journal of Health Behavior, 28 (4).
