How to dine out healthy

Cooking and dining at home give you good control over the choice of dishes and ingredients of foods you eat, while dining in restaurants and fast-food counters surely exposes you to gustatory temptations and dietary no-no’s which may be detrimental to your health.

The atmosphere of joviality, celebration, and abundance in many restaurants and food chains lure you into ordering more than you should, and entice you to loosen up your strict dietary program. Plus, over-eager and overbearing waiters drop incomprehensible culinary terms (in French or Italian yet!) that challenge your culinary IQ, rendering you soft as putty so you ended up ordering expensive and calorific appetizers, entrées, and desserts.

If you are on a vanity diet to maintain your ideal figure or if you have a medical condition that requires cutting down on or altogether staying away from certain foods, you can still dine out and enjoy yourself without sacrificing your weight goals or endangering your health. With sensibility, moderation, and a lot of self-discipline, you can negotiate your way into fine dining havens and fast-food stalls quite fabulously.

The Hidden Excess In Restaurant Meals

Most restaurants and fast-food counters offer foods that appeal to the taste buds rather than make a conscientious effort to monitor nutritional values and health benefits. Dining establishments serve profitable meals that are preferred by the populace and, sad to say, most of these could be hazardous to health.

Fat-laden portions of meat and poultry are more luscious to eat, and fried foods seem to be more delectable and, therefore, preferred by many. People love sweet things like cakes, pastries, and desserts, all of which are loaded with tons of sugar, milk, butter, and cream.

Since salt quickly enhances flavor, it is liberally used in almost all recipes. Other potentially dangerous taste-enhancing ingredients that are popular in restaurant kitchens are MSG or monosodium glutamate, soy sauce, fish sauce, and even caviar, all of which have very high sodium content. Needless to say, wine, liquor, and alcoholic drinks have high sugar and alcohol contents, which may be bad for some people.

Know What To Avoid

It is important to know which foods and ingredients to avoid. If you are allergic to seafood and crustaceans, shun them like the plague. People with hypertension and heart problems should stay away from saturated fats, cholesterol, sugar, and sodium. Those complaining of gout and related rheumatic problems should say no to legumes, beans, and seeds.

Those on a lean diet should avoid too much carbohydrates, fats, sugar, and salt. Other diseases get worse with certain foods. It is best to consult your doctor or dietitian on which to avoid, so as not to aggravate your condition. Order foods that are good for you, and refrain from ingesting something that you will regret later.

Dining Out Tips

• Know more about the restaurant you will be going to. If possible, check their menu ahead of time to determine which items are good for you. If you have something special to request (vegetarian, grilled, kosher or halal foods), phone them if they could accommodate it. When you get to the restaurant, immediately clear your table of the sugar bowl, salt and pepper shakers, condiments, sauces, and flavor enhancers like catsup, soy sauce, etc., which are all packed with hidden calories and salt.

• Outwit the calorie monster. Be conscious of the quantity and quality of food you consume. Limit your carbohydrates, sugar, and fats. Use sauces and gravies sparingly. Share a dish and split a dessert with a friend. You’ll save on your bill and avoid those extra, unwanted pounds on your hips.

• Cut down on saturated fats. Skip the appetizer, bread, and rolls. But if you want bread, ask for a balsamic vinegar dip instead of butter. Use mild vinaigrette on your salad instead of the usual high-fat dressing. Ask that your food be prepared with olive oil, rather than ordinary cooking oil. Choose steamed, grilled, broiled, baked, poached or roasted foods; they are healthier. Trim the fat off meat and poultry. Ask for low or nonfat dairy products, and go easy on the mayonnaise.

• Limit your salt intake. Tell the waiter you prefer low or no sodium. Ask that your soup and food be prepared with very little or no salt, MSG or salt-containing ingredients; you can always flavor it later. Forgo bacon bits, crackers, and prepared salads for they could be really salty. Say no to french fries and potato chips. Ask for a salt substitute if you want a little seasoning.

• Lessen your sugar intake. Advise the waiter about your preference for low or no sugar. Sodas, juices, and alcoholic beverages have outrageous sugar content; ask for water instead. Opt for fresh fruits for dessert instead of sugar-laden pastries. But you don’t need to deprive yourself — it’s okay to have a “taste” of your favorite but sinful dessert. For your coffee or tea, ask for a low-calorie sweetener or sugar substitute.

• Don’t fall into the “big” trap. Say no to big or upsized portions. Don’t feast; avoid smorgasbords and eat-all-you-can buffets. Ask for a lunch-size dinner or a kiddie portion if you can manage. You may drink some water for that “already full” feeling to refrain from overeating. You don’t need to eat everything on your plate; you can have leftovers packed in a takeaway bag.

• Turn sensible eating into a habit. If you follow these tips every time you eat out, the practice would turn into a positive, life-long habit. You will be healthier, leaner, and more attractive, and might even save some money in the process. Moreover, you will savor and enjoy the wonderful pleasures of dining out without guilt.

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