The Healthy Way To Eat Out

A few interesting facts regarding fast food dining according to the National Restaurant Association: The average daily restaurant sales were $1.5 billion. Yes, you read that right. $1.5 billion. 5.6% of the average American income goes to fast food. This is roughly equal to $1,820 per person. How many of us can say this is more than our mortgage payment? So since I do not want to live at the Krusty Krab I have taken a look at ways I can immediately begin to eat healthy while slowly working to a true lifestyle change. What I found was there is a healthy way to eat out that only requires small changes.

Information is Powerful

Look up the nutritional facts for a restaurant before dining there. You may decide to stay in for dinner. The facts are, it is very hard to find nutrition anywhere in the average fast food and restaurant chains. Most restaurants’ nutritional facts are available online, and fast food restaurants website will let you piece together your own meal. If you are like me you started out with the guacamole burger and ended up with the grilled chicken salad with lite dressing, and a water. It’s all a bit of give and take but going in well informed it vital to your wallet and waist.

Inquire Then Order

Ask your server how an item is prepared. If it is not to your liking then ask if the chef will prepare it differently for you. (i.e. less oil in a stir fry). Just make sure to include lots of please’ and thank yous. Ask if vegetables or salad can be substituted for fries and order the dressing on the side. When ordering for your children most restaurants now give you fruit options, including a bowl of oranges or grapes, apple “fries” or a banana. Unless you want to end up with a dead and decaying banana peel under your seat, you may want to pass on the last option. Trust me!

Menu Reading Avoid Better Choices Escalloped Fresh Batter Dipped Poached Fried Boiled Pickled Roasted Breaded Baked Crispy/Crunchy Steamed Alfredo Smoked Cream Sauce Stuffed Au Gratin

Portion Sizes

Pay attention to portion sizes. Don’t be tempted to order the “biggie size” or “super-size”. You don’t need it! Most restaurant portions are big enough for two people. Share an entrée or if dining alone ask for a to-go box and split the entrée in half. Now you have tomorrow’s lunch.

Order a Balanced Meal

Try to order a balanced meal consisting of lean protein, whole grains, vegetables and fruit.

Healthy Meal: Grilled chicken, brown rice and steamed vegetables

Unhealthy Meal: Fettuccini Alfredo (heart attack on a plate)

Ideally, I try to make my plate almost half full of veggies. I’m not too big on meat but that is my own personal preference. The rest of my plate is divided between poultry and whole grain pasta, brown rice or a baked potato. Baked or mashed sweet potatoes go great here as well. Add a serving of fruit and milk to complete this meal. I substitute almond or coconut milk here. I try to avoid too many high calorie beverages like sodas, juices, or energy drinks. I look at it as a waste of calories. If I am going to waste 400 calories on something, I will take a trip to my local taqueria. Again, an occasional drink, or a down-sized version of your normal favorite will not derail your healthy eating.

Dessert

Wait 20 – 30 minutes after eating your entrée before ordering dessert and drink a glass of water or decaf coffee. You may find you’re full from you meal and the dessert isn’t as appealing as you thought. If you do decide to order dessert try fresh fruit for share with table.

What I have learned works well for me is to make healthy eating a part of my life. It wasn’t just a change at the grocery store or while dining out. It included breakfast, lunch, dinner, snacks, drinks, what I cook for my children’s lunch that I inevitably nibble on. It’s not making those last minute purchases at the check-out line or gas station. I also had to get my family on board. It was not feasible to cook two separate meals because I was trying to eat “right”. Well, we all need to eat right. They have begrudgingly got on board and whether they realize it or not, which is unlikely, everyone has had an extra pep in their step that I attribute to the healthy eating.

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