Here are a few basic tips you should always do when dining
out!:
- Know
the menu ahead of time and decide what to eat before you get there - Do not
go to the restaurant starving! - AVOID
Chips and Salsa and Breadbaskets - Share
an entree together with someone - Always
asked how menu items are prepared.
Choose baked, broiled, poached, steamed, or grilled. AVOID fried, deep fried, creamed
and blackened. - Don’t
be afraid to ask if your entrée can be prepared a certain way, such as no
butter or oil when grilling - Request
all condiments, dressings, and sauces be served on the side and use them
sparingly. - If you
drink alcohol alternate every drink with 2 large glasses of water. - IF you
must have dessert, plan your strategy accordingly. Eat a smaller portion of dinner,
order fresh fruit or berries for dessert, and or share a richer dessert
with others. - Eat
slowly! A Meal should take at least 20 minutes to eat. - If you
happen to overeat, refocus IMMEDIATELY on your goals of healthful eating
and regular exercise, instead of waiting to start over again the next day. - NO
BUFFETS
Mexican food
- Skip
tortilla chips (4-6 chips has about 140 calories!) - Choose
corn tortillas instead of flour.
Flour is usually made with lard and full of saturated fats. - Order
grilled shrimp, chicken, beef, or pork - Avoid
Carnitas (Fried pork) and Chorizo (sausage) - Avoid
refried beans, lots of added fats and sodium; instead choose beans and
rice, borracho beans, or frijoles a la charra - Order
chili con carne which is often has fewer than 300 calories in a cup. - Avoid
dishes with sour cream and cheese; choose fresh salad, pico de gallo,
cilantro, and jalapenos to boost flavor without adding too much fat - Eat
guacamole in moderation, choose salsa if looking for lower calories - If you
order a taco salad do no eat the fried shell or bowl. Dressing on side - Eat
fajitas and avoid quesadillas which are usually fried and loaded with
cheese - Most
healthful Mexican foods to order include:
Fajitas,
chili, chicken or beef enchiladas with red sauce or salsa, Grilled fish
and meats
Italian Food:
- Tell
the waiter not to bring the bread basket to the table. - Choose
pasta with white or red clam sauce, pasta primavera or a marina based
pasta dish - AVOID
casseroles, cheese filled pasta, and cream based sauces - Order
marsala, arribiata, and piccata dishes - Take
home half your meal as leftovers - Choose
high fiber, spinach or vegetable flavored pastas, rather than white flour
pastas - Pizza
– have a side salad with pizza to reduce portions; aim for vegetable
topping pizzas - Italian
desserts are loaded with calories, if dessert is a must, order:cappuccino
with skim milk, biscotti, or Italian ices
Indian food:
- Most
healthful foods: Chicken or paneer tikka, Chicken vindaloo, Grilled
dishes, such as tandoori jhinga, Lassi, Lentil soup, Naan, Papadum or
papad, Raita sauce, Steamed rice, Tandoori chicken or fish - AVOID:
Biryanis, Chutney, Coconut soup or sauces, Ghee, Korma, Makhani (made in
butter), Malai (means cream), Masala, Pakora, Poori, Saag Panee, Samosa,
Stuffed breads, Tikka Masala
Greek and Middle
Eastern Foods:
- If
choosing appetizer, pick ones made with rice, grilled fish, or vegetables - Ask
for dressing and sauces on side - Dolmas,
grilled calamari, and vegetables with humus or tzatziki dips are great
starters - Ask
them to prepare with less oil - Have
feta cheese and olives , which high in sodium and fat, served on side - CHOOSE:
roasted lamb, shish kehabs, grilled meat, chicken, or fish entrees with
couscous or bulgar, tabbouleh and isreali salads , soups and bean based
dishes (instead of stews and tangine dishes) - AVOID:
Moussaka, Casseroles, cheesy or creamy entrees, foods with Ghee, Limit nuts
Estelle L. Benoit, RD, LDN