Choosing Healthy Foods
:: Eating Out

Restaurant food, especially "fast food", is often high in fat and low in milk and alternatives, vegetables and fruits. However, many establishments are finally "getting it", and offering healthy alternatives.

Pay attention to portion size

Many restaurants are serving up bigger plates of food than they did in the past. While they might think that they're giving their customers a better value, what they're really giving them is more calories!

For example, 20 years ago a serving of chicken stir fry had about 435 calories. Today we get a whopping 860 calories on our plate!

Some portion-wise strategies when eating out:

• Share an entrée with a friend.
• Order the lunch or appetizer version of your favourite meal.
• Ask the waiter to put half of your meal into a doggie bag before he brings it to the table.
• Order from the child's menu.

Pay attention to fat

Look for these lower-fat menu terms when eating out:

• Baked
• Broiled
• BBQ
• Charbroiled
• Poached
• Roasted
• Steamed
• Stir fried

Other fat saving tips:

• Order dressings, sauces and gravies on the side. Only use half the amount given.
• Ask for green salad, bean salad, fruit salad, baked potato, or rice on the side instead of fries.
• Choose lower fat mayonnaise, mustard, chutney, salsa or relish for your sandwiches.
• Try pasta with tomato sauce instead of creamy sauces.
• Choose low-fat muffins or bagels instead of regular muffins, danishes or croissants.
• Have milk with your coffee or tea.
• Ask for your bread to come unbuttered.
• Choose leaner meats like turkey, ham, chicken and roast beef for sandwiches.
• Ask for steamed rice instead of fried rice or fried noodles.
• Broth based soups instead of creamy soup.
• Fresh fruit for dessert.

Remember, if you're planning to eat out, make sure the other meals you eat throughout the day contain healthy choices.

Visit your favourite restaurant's website. The good ones will post nutritional information.

Healthy Eating for Busy People