Dodge the Fat When Dining Out

Eat healthy when you go to restaurants

Many people go out for restaurant meals over the holidays, but dining out does not have to mean unhealthy eating.

Appetizers, large portions, and decadent desserts in restaurants can all pose tempting dangers to people trying to maintain a healthy diet. Consider the following tips for eating healthy when dining out:

• Call the restaurant to find out if it offers healthy food choices on the menu, so that you do not have to wait until you get there to learn what is available.
  
  
• Learn the cooking terminology. Terms such as poached, roasted, or steamed refer to low-fat cooking methods. If food is buttered, fried, escalloped, or au gratin, then it contains higher amounts of fat.
  
  
• Do not be afraid to ask questions or to ask if you can make changes to menu selections. Servers can provide information about the food, such as the types of sauces, low-calorie dressing choices, and side dish options. You should feel free to ask that particular items, such as high-fat sauces, be left off your meal or for the server to bring you sherbet for dessert instead of cake.
  
  
• If a restaurant refuses to accommodate your requests, go to another restaurant the next time you dine out.
  
  
• Watch your portion size. Even if it is an unbelievable deal, do not get the super-sized meal. In fact, you might want to order a children's meal to get smaller portions, fewer calories, and less fat.
  
  
• If you go to a fast-food restaurant, select one that offers healthier food selections such as plain baked potatoes, chili, salads, and vegetarian burgers.

Always consult your physician for more information.

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Healthy eating ideas for your family

Make your New Year's resolution to give your family a special gift this upcoming year—a healthy diet. While that can be a challenge, especially during the holidays, here are some suggestions for creative, nutritious meals that will please your entire family:

• Make a menu of a few special, well-prepared food items, rather than a large selection.
  
  
• Make meals special by preparing food in a pleasing way. Use foods of different colors and textures and use garnishes to add a spot of color and to take up space on the plate.
  
  
• For an appetizer, use cut vegetables arranged around a low-fat salad dressing. Avoid having dishes of nuts, candies, chips, or party mixes around the house.
  
  
• Decrease the amount of fat in your recipes. For example, many recipes still taste great when you use half the suggested amount of cheese, butter, or cream.
  
  
• Serve steamed, grilled, or baked vegetables.
  
  
• Make mashed potatoes with a chicken broth instead of milk or cream or butter.
  
  
• Avoid heavy sauces or gravy. Use a low-fat recipe or slightly thickened chicken or beef broth.
  
  
• Serve vegetable soup or consomme as a first course.
  
  
• Serve appropriate meal portions.
  
  
• Make one dessert, not several.
  
  
• Plan conversation topics that will have family and friends talking instead of thinking about food.
  
  
• Make sure eating is not the only thing to do at family gatherings. Go for walks, sleigh rides, play charades, ping-pong, board games, or cards.
  
  
• Get your children involved with the cooking and baking and teach them healthy diet principles.
  
  
• Have family breakfast and lunch to prevent hunger and overeating at your holiday meal.

Always consult your physician for more information.