Tips for eating at a restaurant
Most restaurant portions are much larger than the average share of home cooking. Calls half portions, share an appetizer with a friend or take half home plate.
Then, other tips for survival in restaurants:
- Ask for sauces and salad dressings apart and use them sparingly.
- Use ketchup and mustard instead of mayonnaise or oil.
- Calls olive or canola oil instead of butter, margarine or hydrogenated fat.
- Use nonfat or skim milk instead of whole milk or cream.
- Calls baked lean meats, grilled (not fried) such as turkey, chicken, seafood and steak.
- Salads and vegetable accompaniments are healthier than potato chips. Use a small amount of sour cream instead of butter if you ask for baked potatoes.
- Choose fresh fruit instead of sugary desserts and high fat content.
Tips for eating at the mall or fast food outlets
It is tempting to overeat while you shop, but with some planning, it’s easy to eat healthy foods at the mall. Here are some options:
- A slice of pizza vegetarian
- Sandwiches grilled, not fried (eg, a chicken breast sandwich grilled)
- Deli sandwiches on wheat bread
- A small hamburger
- A bean burrito
- A baked potato
- A small salad
- Frozen yogurt
Choose small portions, especially of drinks and snacks when you have desires for something not healthy, and try to share the food that tempts you with a friend.
Tips on eating in the cafeteria
The suggestions for eating in a restaurant and the mall also apply to cafeteria food. Add vegetables and fruits when possible, and choose leaner options and light. Choose sandwiches on wheat bread or a plain hamburger instead of fries or pizza. Be cautious of low-nutrient foods high in fat, such as mayonnaise and heavy salad dressings.
You might want to prepare your own lunch on some occasions. Here are some healthy lunch with a twist:
- Sandwiches of lean meats or fish, like turkey, chicken, tuna (with mayo low fat), lean ham or lean roast beef. For variety, try other sources of protein such as peanut butter, hummus, or meatless chili.
- Milk, yogurt or low-fat cheese or low fat
- Any fruit in season
- Raw carrots, strips of red and green peppers, tomatoes and cucumbers
- Breads, Arabic bread, bagels or crackers
Eating right can be easy, even at a walk. If you develop the skills to make healthy choices now, your body will thank you later. And the good news is that you should not eat perfectly all the time. It’s OK to indulge every now and then, if your food choices are generally good.
