Dining out when you are watching your diet can be a challenge,
and looking at menus can feel like a mystery when determining what’s the best
choice nutritionally. The large portions, tempting dishes, and inability to
control the ingredients can all wreak havoc on your healthy eating goals.
Restaurant foods can often be loaded with added calories, fat, and sodium
especially since most restaurants are concerned with only one thing…taste!
However, there are many clues on the menu you can use to help you detect where
sodium, fat and calories may be hiding. Oftentimes the lingo on the labels
tempting you with delicious sounding food are the same words that can help you
find healthier options. Use these descriptive terms to lead you to the culprit
of poor diet choices when eating out. Let’s investigate…
Clues for High Sodium
Sodium can add up fast when you’re eating out. Since most
restaurant meals don’t come with a full nutrition panel, spotting certain key words
can be your guide for choosing lower sodium meals. It is best to avoid the following
terms on the label as these words would be a clue that there is a lot of salt
added to the dish.
In addition to avoiding these descriptive words on the menu,
it is a good idea to get into the habit of tasting your food before adding any
additional salt. Don’t be afraid to ask for herbs to be added to the dish or
for your item to be prepared without added salt. Asking for a lemon wedge or
vinegar to add to the dish can also help add flavor and limit the salt while
Clues for High Calories
According to a study in JAMA Internal Medicine, the average
meal at an independent or small chain restaurant is 1,300 calories! Since most of us
don’t want to consume a day’s worth of calories in one meal, the following menu
descriptors could help guide you in the right direction. For many of the
following food descriptions, the calories come from mostly fat. By avoiding
these descriptive terms, you will save calories and limit total fat, in
particular saturated fat.
Gravy Mayonnaise Rich Sautéed Crispy Creamy Marinated in Oil
Gratin Fried Hollandaise Buttery Scalloped
Prime Cheesy Béarnaise Cream Sauce Double crusted
Loaded Pastry Breaded Cheese Sauce Béchamel
Aioli Confit Carbonara Golden Smothered
Scampi Tempura White
Remember that no restaurant is the same so if you have any
questions about how anything is prepared ask the waiter.
Making Healthier Choices
Just as there are clues to items to steer away from, there
are certain words that indicate a better choice. Look for the following words
on restaurant menus for lower sodium and lower calorie options:
Baked Steamed Stir-fried Roasted Lightly sautéed
Broiled Braised Grilled Poached Fresh
in its own juice, lemon juice, or wine
Other ideas to help control your calories, fat, and sodium when dinning out include:
Skip the bread basket or chips and salsa. Order
a salad with dressing on the side instead if you want something before your
Don’t skip meals before heading out to dinner.
This may backfire and lead you to overindulge. Focus on healthy, balanced meals
the remainder of the day.
Split the portion with a friend or take half of
your meal home with you.
If you’re at a buffet, use a smaller plate and
try to fill half of your plate with non-starchy vegetables. And sit so you are
not facing the buffet.
Go easy on condiments and dressings. Ask for
them on the side and opt for healthier condiments like salsa, mustard, hummus,
tahini, or lemon juice.
Ask for smaller portions or order ala carte. By
having smaller portions you eliminate some calories and sodium without giving
up your favorite dishes.
It’s a good idea for all of us to cut back on dining out and
try to eat healthier meals at home. When we eat at home we are in control of
our portions and what is and is not added to our food. But, it’s a fact of life
that eating out will happen from time to time. By getting familiar with clues
on the menu and trying some simple swaps, you can dine out and keep your health
goals in check.