Volume 5, Number 2
Health Service
November 2000


WHAT ABOUT EATING OUT?

Dining out is becoming a national pastime. Studies estimate that Americans eat at least one of every three meals out. whether a luxury, a necessity, or just routine, going out ot eat does not have to mena losing control of your eating plan. By thinking ahead and making smart choices, you can follow a healthy diet almost anywhere you go!

What we all want is tasty and healthy food - we just need to know how to find it when friends say, "Let's Eat Out."

What should I order? Once you have decided upon a restaurant, be assertive. remmeber you are the patron. Don't be intimidated by the menu, the atmosphere, your waiter or waitress. Ask how selections are prepared. One of the delights of eating out is trying new cuisine. Ask questions about dishes if you do not understand the menu.

Fast food chains hopped aboard the low fat/low salt bandwagon several years ago. They have changed some of their cooking techniques and added some new, healthier choices. Many chains now offer grilled and broiled foods slongside their fried dishes. Muffins, low-fat milk and salads have been kadded to many menus. Unfortunately, with most fast food companies offering lower-fat items, many people still order those foods that are heavy in fat, saturated fat and other nutrients that should be limited in a prudent diet.

To make menu selections easier, here are some tips. Learn which terms and phrases telegraph low-fat preparations. Look for: "steamed", "in its own juice", "garden fresh", "broiled", "roasted", or "poached". Watch out for: foods that are "pickled", "in cocktail sauce", "smoked", or "in broth". Avoid: foods that are "buttery", "sauteed", "fried", "crispy", "creamed", "marinated" or "casserole".

   

 

FAST FOOD TIPS

"Trimming fat and adding nutrition."

If you do not have time to sit down to a leisurely meal, you may decide upon FAST FOOD. The good news is that fast food is changing. Fast food chains are not required to disclose nutrition information, creating a problem for the health conscious consumer. However, if you remember a few basic guidlines you'll be ready to make some healthier choices. Your overall objectives are to reduce fat, calories, and sodium as well as add fiber. Here are some specific tactics to employ:

  • Avoid or cut back on condiments, especially "special sauces". Use ketchup, mustard, or low-fat mayo.
  • Choose grilled, broiled, or roasted versions of foods, rather than fried.
  • As a rule, the smaller the burger, the fewer the toppings, the lower the calories, fat, and sodium. Avoid "deluxe" versions.
  • Order pizza with vegetable toppings and a thin crust.
  • Visit the salad bar for fiber; fill up on vegetables, fruit, and beans.
  • go easy on processed meats like bacon, pepperoni, and sausage, which are high in fat and sodium.
  • Choose muffins, pancakes, and low-fat milk for breakfast foods, while avoiding biscuits. Opt for whole-grain breads when available.
  • Choose smaller portions of food or reduce servings by one-third.
  • Remove skin from fried chicken and fill out your meal with corn on the cob, mashed potato and salad.
  • Use baked potatoes as a side dish without elaborate toppings.
  • Choose juice or low fat milk instead of soft drinks or milk shakes.

Dining out can be ENJOYABLE and HEALTHY

An extensive list of FAST FOOD FACTS compiled by the Dairy and Nutrition Coucil, Inc., which includes restaurants and selection options as well as calorie, fat, saturated fat, sodium, and cholesterol content for each item, is available through HEALTH SERVICE.

Please stop by and pick up your copy.

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