Eating out: A word from our Dietetic Intern!

  Tips for cutting calories, fat, and sodium when eating out

If you are trying to control your weight or improve overall health, frequent restaurant meals are usually one of the first things to be reduced. Many restaurants serve up high calorie foods in large portions that are also high in fat and sodium. Consider that a typical steak dinner (with the works) usually has over 1000 calories. Even a seemingly healthy entrée salad can pack in 800 calories or more. Applebee’s Oriental Grilled Chicken Salad sounds pretty healthy right? You might be surprised to know that it has 1290 calories and 2190 milligrams of sodium…Yikes! Indeed, many studies have shown that people who eat out often consume more calories and fat and have more body fat than those who routinely eat meals prepared at home.  It is possible, however, to control and manage what and how much you eat in restaurants. The key is having a game plan. Without one, it is easy to eat more and inevitably gain weight without intending to.

The best thing to do is to start doing your homework. Many restaurants post nutrition content on their websites along with helpful tips. It is useful information that can help you decide what (or what not) to order. Odds are, if you knew in advance that Outback Steakhouse’s Baby Back Ribs have 1156 calories and over 1100 milligrams of sodium, you might be prompted to order a half rack. Knowing that the Vanilla Bean Cheesecake from T.G.I. Friday’s packs in 970 calories and 43 grams of saturated fat might help you resist the temptation.

Be assertive when eating out - if you don’t know what’s in a dish, ask! Here are some tips to help you make healthier choices in restaurants.

To cut back on fat (especially saturated fat):

·         Choose tomato-based pasta dishes rather than creamy ones. Alfredo and other creamy sauces are made with heavy cream which delivers a hefty dose of saturated fat.

·         When ordering meat, go for the grilled meat, fish, or chicken. Ask that it be grilled without butter or oil.

·         Order sandwiches made with whole grain bread instead of white bread or high fat croissants.

·         Stick with broth-based soups instead of cream-based soups and chowders. Go for soups that have vegetables and/or beans (vegetable or minestrone are often good ones).

·         Skip the French fries, onion rings, and mashed potatoes and instead order steamed vegetables, green salad, or brown rice.

·         Ask for salsa with a baked potato instead of butter, cheese, sour cream, and bacon.

To reduce sodium content:

·         Steer clear of menu items with descriptors such as: pickled, smoked, marinated, barbequed, smothered (in sauce), soy sauce, teriyaki, gravy, and bacon. These words usually indicate high sodium meals.

·         Order gravies, dressings, and condiments on the side. Condiments like BBQ sauce, ketchup, mustard, pickles, and salad dressing can add a considerable amount of sodium to the meal (you’ll save on calories too!).

·         If ordering pizza, ditch the processed meat toppings and load it up with veggies! Ask for half the usual amount of cheese.

·         Request that your meal be prepared without salt or sodium containing ingredients such as soy sauce and broths.

·         Frequent locally-owned restaurants where most foods are cooked to order. It may be easier for these restaurants to accommodate requests for less salt.

In closing, strive to eat the majority of your meals prepared at home. When you do eat out, take a look at the restaurant’s nutrition information to help you make the best choices that will satisfy your taste buds without destroying your waistline. 

-Lauren, Dietetic Intern