Post by TaQuilla on Dec 22, 2006 11:19:06 GMT -5
Healthy Eating out Tips
When eating out, ask which type of fat the restaurant uses. Try to replace the saturated and trans fats in your food with more healthful unsaturated oils. Canola, olive and corn oil are among the most desirable. Request soft and trans-fat-free margarine (real butter should not have trans fats).
Equally important is the portion size. Help control your weight by asking for smaller portions, or sharing entrees with someone.
A guide to choosing healthy meals away from home
~Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. If you don’t like any of those choices, then try blackened, it’s still better than fried.
~Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still be able to get a healthy meal, because many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go.
~High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Steer clear of these.
What about breakfasts?
Breakfast menus can be loaded with high-saturated-fat items like bacon and sausage. So the next time you want a healthy breakfast, consider:
~Fresh fruit
~Fruit juice
~English muffin (preferably wheat) with jelly, jam or trans fat-free margarine/butter
~Whole-grain toast with honey or jam
~Bagel with jam or reduced-fat cream cheese
~Whole-grain cereals with fat-free milk (but watch out for high-fat granolas!)
~Whole-grain waffle with fresh fruit
~Fat-free or low-fat yogurt
~Omelet or scrambled eggs using egg substitute or egg whites
~Low-fat cottage cheese (on toast with jam, or w/a side of fruit)
~Hot cereals such as oatmeal, grits, cream of wheat or cream of rice
Tips for Eating well at any restaurant
~Choose restaurants that offer low fat or low cholesterol choices from the menu.
~Find several restaurants that will cater to your needs and make them your favorites. When you become a regular, you become special. Then you won't have to worry about what is in a dish every time you pop in for a meal. Don't forget to tip well when a waiter or waitress has "gone out of their way to help you".
~Ask to substitute salads, grilled vegetables or a baked potato to replace French fries, chips or other fat laden side dishes.
~Ask for any salad dressings or fatty sauces be served on the side. (You are the one in control of how much you add)
~Ask that cheese, butter or added oils be left off.
~If different size portions are offered, go for the smaller size or share an entree with a friend.
~Choose low cholesterol or low fat cooking methods. (Steamed, poached, grilled, baked, roasted, braised, boiled or au jus)
~Beware of dishes that are described with words like fried, creamed, in cheese sauce, scalloped, hollandaise, béarnaise, basted, sautéed, au gratin and anything that states "with or in butter".
~Do not be afraid to ask how the chef or kitchen prepares something or to make low fat special requests. Many chefs are stepping on the healthy eating bandwagon, so don't be timid. If they are health conscious, they will delight in telling you how they can still make low fat gourmet dishes that are tasty.
~If low fat salad dressings are not available, ask for lemon juice or vinegar. (Balsamic vinegar adds great flavor without a sour taste.)
~Limit the amount of butter, margarine, or olive oil used on bread, breadsticks or baked potatoes.
~Ask for mustard, salsa or low fat yogurt instead of mayonnaise, sour cream or butter (low/nonfat plain yogurt on a baked potato is just as good as sour cream)
~Ask for low fat milk for your coffee instead of cream.
~Substitute lower fat fruit desserts for pastries and cakes or try a light fruit sorbet.
These condiments are ok:
Salsa
Cocktail sauce (be aware that it is high in sodium)
Soy Sauce (be aware that it is high in sodium)
Mustard
Stone Ground Mustard
Lemon
Herbs and Spices
Vinegar
Ketchup
Grated Parmesan Cheese (if used sparingly)
Horseradish
Skip these condiments and additions:
Eggs
Butter or Clarified Butter (if you have to have butter or margarine, though, choose real butter since they margarine has hydrogenated oil and is just as fattening)
Margarine
Real Bacon or Real Bacon Bits
Cheese
Hollandaise or White Sauce
Regular Salad Dressings
Sour Cream
Cream Cheese (unless they state that it is low fat or Neufchatel)
Cream
Whipped Cream
Some good restaurant choices:
Ruby Tuesday (mostly trans fat free, except fries and breaded items)
Jason’s Deli (trans fat-free)
Panera Bread (not the desserts, though)
Uno Chicago Grill (trans fat-free menu)
Cheesecake Factory (trans fat-free, except the cheesecakes of course :'(L)
Wendy’s (trans fat free, except fries and breaded items)
When eating out, ask which type of fat the restaurant uses. Try to replace the saturated and trans fats in your food with more healthful unsaturated oils. Canola, olive and corn oil are among the most desirable. Request soft and trans-fat-free margarine (real butter should not have trans fats).
Equally important is the portion size. Help control your weight by asking for smaller portions, or sharing entrees with someone.
A guide to choosing healthy meals away from home
~Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods. If you’re not sure about a certain dish, ask your server how it’s prepared. If you don’t like any of those choices, then try blackened, it’s still better than fried.
~Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still be able to get a healthy meal, because many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go.
~High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus or in soy or teriyaki sauce. Steer clear of these.
What about breakfasts?
Breakfast menus can be loaded with high-saturated-fat items like bacon and sausage. So the next time you want a healthy breakfast, consider:
~Fresh fruit
~Fruit juice
~English muffin (preferably wheat) with jelly, jam or trans fat-free margarine/butter
~Whole-grain toast with honey or jam
~Bagel with jam or reduced-fat cream cheese
~Whole-grain cereals with fat-free milk (but watch out for high-fat granolas!)
~Whole-grain waffle with fresh fruit
~Fat-free or low-fat yogurt
~Omelet or scrambled eggs using egg substitute or egg whites
~Low-fat cottage cheese (on toast with jam, or w/a side of fruit)
~Hot cereals such as oatmeal, grits, cream of wheat or cream of rice
Tips for Eating well at any restaurant
~Choose restaurants that offer low fat or low cholesterol choices from the menu.
~Find several restaurants that will cater to your needs and make them your favorites. When you become a regular, you become special. Then you won't have to worry about what is in a dish every time you pop in for a meal. Don't forget to tip well when a waiter or waitress has "gone out of their way to help you".
~Ask to substitute salads, grilled vegetables or a baked potato to replace French fries, chips or other fat laden side dishes.
~Ask for any salad dressings or fatty sauces be served on the side. (You are the one in control of how much you add)
~Ask that cheese, butter or added oils be left off.
~If different size portions are offered, go for the smaller size or share an entree with a friend.
~Choose low cholesterol or low fat cooking methods. (Steamed, poached, grilled, baked, roasted, braised, boiled or au jus)
~Beware of dishes that are described with words like fried, creamed, in cheese sauce, scalloped, hollandaise, béarnaise, basted, sautéed, au gratin and anything that states "with or in butter".
~Do not be afraid to ask how the chef or kitchen prepares something or to make low fat special requests. Many chefs are stepping on the healthy eating bandwagon, so don't be timid. If they are health conscious, they will delight in telling you how they can still make low fat gourmet dishes that are tasty.
~If low fat salad dressings are not available, ask for lemon juice or vinegar. (Balsamic vinegar adds great flavor without a sour taste.)
~Limit the amount of butter, margarine, or olive oil used on bread, breadsticks or baked potatoes.
~Ask for mustard, salsa or low fat yogurt instead of mayonnaise, sour cream or butter (low/nonfat plain yogurt on a baked potato is just as good as sour cream)
~Ask for low fat milk for your coffee instead of cream.
~Substitute lower fat fruit desserts for pastries and cakes or try a light fruit sorbet.
These condiments are ok:
Salsa
Cocktail sauce (be aware that it is high in sodium)
Soy Sauce (be aware that it is high in sodium)
Mustard
Stone Ground Mustard
Lemon
Herbs and Spices
Vinegar
Ketchup
Grated Parmesan Cheese (if used sparingly)
Horseradish
Skip these condiments and additions:
Eggs
Butter or Clarified Butter (if you have to have butter or margarine, though, choose real butter since they margarine has hydrogenated oil and is just as fattening)
Margarine
Real Bacon or Real Bacon Bits
Cheese
Hollandaise or White Sauce
Regular Salad Dressings
Sour Cream
Cream Cheese (unless they state that it is low fat or Neufchatel)
Cream
Whipped Cream
Some good restaurant choices:
Ruby Tuesday (mostly trans fat free, except fries and breaded items)
Jason’s Deli (trans fat-free)
Panera Bread (not the desserts, though)
Uno Chicago Grill (trans fat-free menu)
Cheesecake Factory (trans fat-free, except the cheesecakes of course :'(L)
Wendy’s (trans fat free, except fries and breaded items)