By Sonya Meier
A large percentage of Americans eat out at least four to five times per week. Many people are looking for quick, simple and good-tasting foods to fit their family's busy lifestyle. Even though you may not be able to prepare a meal at home, there are smart and nutritious choices to choose from whether you are picking up take-out, grabbing something from the food court, or going to a sit-down restaurant.
When eating out, be sure to think ahead and plan where you will eat and consider what meal options are available at that particular restaurant. It is important to read restaurant menus carefully for clues to help identify fat and calorie content of the menu items. Terms such as baked, braised, broiled, grilled, poached, roasted and steamed generally means that the item contains less fat and calories while terms such as batter-fried, pan-fried, buttered, creamed, crispy, and breaded are usually much higher in fat and calories. Try to limit those foods that are higher in fat and calories or order them in small portions.
Next time you are dining out, try ordering the small/regular portion or child-size portion because mega-sized servings are probably more than your body needs. This is especially true if chips or bread is served before the meal because hunger can drive you to eat too much before your actual meal arrives. You may try asking your server to hold the breads or chips until your meal is served. For a lighter meal, you can order an appetizer in place of a main course.
At the sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. To boost the nutrition in all types of sandwiches, add tomato, lettuce, peppers or other vegetables. Be sure to choose low fat condiments and remember to add veggies.
If possible choose a side salad or fruit instead of fries. Also, a baked potato offers more fiber, fewer calories and less fat than fries but only if you skip the sour cream and butter. Instead of butter and sour cream, try topping your potato with broccoli and a sprinkle of cheese or salsa. Remember, it is OK when dining out to make special requests just be sure to keep them simple.
If you are always eating on the go, carry a few portable, nonperishable foods in your purse, tote, briefcase or backpack for a quick snack or meal. Some suggestions are peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix and single serve packages of whole grain cereal or crackers. With a little preplanning, you can find healthy choices to fit your family's active lifestyle.
For more information on eating healthy when dining out, call Sonya Meier at the Oklahoma Cooperative Extension Service at 321-4774.
