Did you know that as a nation, we go out to eat on average, between 4-5xs a week. That’s a lot of dining out. A few weeks ago, I mentioned that my mom had knee surgery. Her recovery has been pretty good (thankfully!). While recovering, I noticed that she looked thinner. She had in fact lost some weight. Thanks to a good friend, every day for breakfast, lunch, snacks and dinner she ate homemade meals that were healthy and satisfying. Staying at home has not been easy for my mom. If you know my mom, you know that she has never been someone who has stayed in one place for too long. My 82 year mom is socially active and loves a good meal, especially going out to eat. I think I may have mentioned, and this is not a family secret, but we eat nothing alike (except for our love of brownies and chocolate cake!). She prefers steak over fish and a meal isn’t complete without dessert. It was evident that going out to eat as much as she had (pre-knee surgery) had cost her additional pounds. But alas, she is now craving going out to eat. So, can we dine out and not gain excess weight? Can we still have a piece of bread and the chicken parmesan? Yes, I believe we can. We just have to know how to read the menu and to plan ahead.
Here are some ways I suggest to plan:
Look ahead- Look on the menu before you go to find healthier options that are higher in protein, fiber and vitamins and low in calories, fat, sugar and sodium. IF you are really craving something that the restaurant prepares in an exceptional way, like the truffle risotto, don’t restrict yourself- enjoy it. But, think about your whole meal (maybe have a salad to start and share dessert).
Ask how food is prepared- Order foods that have been steamed, baked, broiled, grilled, or roasted. Fat and calories add up quickly when food is fried, deep-fried or breaded. IF this sounds boring, what can the restaurant do to make it more tasty? Maybe ask about some special herbs that the restaurant is known to use that will enhance the flavor.
Ask for sauce on the side-Sauces, condiments, dressings and spreads can add fat and sodium to your meal. Ask for these on the side and then use just enough to get some flavor.
Go for whole grains- Look for dishes made with whole grains such as quinoa, brown rice, barley or oats. Many restaurants now offer whole wheat or whole grain foods. Believe it or not, brown rice is really tasty and hearty!
Ask for more vegetables- Order sides of leafy green salad or cooked vegetables. Substitute your potatoes or rice with vegetables.
Keep it small- portions are important and it’s easier to order an appetizer for your main course or share your plate with your dining partner.
Divide dessert- order fruit or just one dessert with a bunch of forks to share.
With a little planning, you don’t have to restrict the food that you really enjoy. You can dine out and still eat healthy! For more information and help making choices, contact me at rachel@livehealthynyc.com