Eating Out When a Healthy Menu is Lacking

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).

Tips for Eating Healthy While Dining Out

Eating at restaurants can be one of the most damaging activities for your diet if you don’t know how to handle it. Healthy choices and options are available if you avoid fast food establishments. Knowing how to lower the bad effects of exceptionally tasting food is important for both enjoying your life and maintaining your fitness goals. Don’t bite your nails…make the right choices!

Most restaurants cook for taste and price while ignoring the health needs of their customers. A growing trend in healthy and organic eating is pushing many restaurants to both label their calories but also their ingredients. Offerings are slowly but surely changing to be healthier but yet are not consistent enough across the country. 

Delicious bread, creamy pasta, and butter packed potatoes. Tastes great….more filling! It is also filling out your pants. Look for options and choosing alternatives will help you dine in style, enjoy your offering, and avoid gaining weight. 

Taking a few steps can save you those extra calories and may keep the unhealthy foods away. Consider the following approaches when eating out:

-Understand the Menu: Read closely and ask questions if you are unsure.

-Avoid Pasta, Rice, and Cheese-based Sauces: Pasta, Rice and Cream-based sauces are loaded with cholesterol raising agents and fat. Find items that are better alternatives. 

-No Bread Basket: Don’t even both bring the white bread basket to your table. It is way too tempting when you’re hungry. 

-Order a Glass of Red Wine: Red wine is known to have positive health effects. You can choose this option when browsing the drink menu.  

-Ask for An Alternative Side Dish: The menu might include something beneficial with a poor side dish. Ask to remove the side dish and exchange it with vegetables or something better. 

-Go for the fish or lean meat: If you are unsure what to order then seek the fish, meat or chicken breast. 

-Pick restaurants with a healthy menu section: Some restaurants offer a health section that has a great benefit in selecting appropriate options. 

-Choose Salad and Soup: When there is no option choose a salad and soup.

-Look up Menus Online: Looking up menus and prices can help in saving you time, money and your waistline. Make sure they have what you want before frequenting.