Healthy Tips on Restuarant Eating

Good morning to all,

Today I spent two hours discussing healthy approached to restaurant eating. I started the discussion by giving an overview of how to pick the right restaurant.  I used the reference from the American Heart Association’s website at http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Dining-Out_UCM_304183_SubHomePage.jsp

Tips include:

·   Try to avoid restaurants that offer all-you-can-eat buffets or specials, because you’re more likely to eat more food (and more calories) than you need.

·   If you're familiar with a restaurant’s menu, decide what you're going to order before you go. That will help you avoid the temptation of ordering meals high in fat.

Each foster grandparent was given the opportunity to identify their favorite type of restaurant. Some responded by saying “I prefer home cooking”. I next addressed how to order your meal with the following helpful tips.

·   Avoid ordering before-the-meal “extras” like cocktails, appetizers, bread and butter because these are often sources of extra fat, sodium and calories.

·   Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side, so you can control the quantity you consume. Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken. Steer clear of high-sodium foods – including any food that’s served pickled, in cocktail sauce, smoked, in broth or au jus, or in soy or teriyaki sauce. Avoid dishes with lots of cheese, sour cream and mayonnaise.

·   Be selective at salad bars. Choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and reduced-fat, low-fat, light or fat-free dressings. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.

·   Choose desserts carefully. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are good alternatives to more traditional fat- and cream-laden desserts. Use fat-free or 1% milk in coffee instead of cream or half-and-half.

·   Don't be hesitant to ask your server how particular foods are prepared or what ingredients they contain.

·   Ask what kinds of oils foods are prepared with or cooked in. The most desirable oils are monounsaturated oils (olive oil, canola oil and peanut oil) and polyunsaturated oils (soybean oil, corn oil, safflower oil and sunflower oil).

·   Ask whether the restaurant can prepare your food to order – for example, by leaving off or going very light on dressings, butter, cheese or other high-fat items. Ask the chef to prepare the food with very little butter or oil or none at all.

·   Ask if smaller portions are available or whether you can share entrees with a companion. If smaller portions aren’t available, ask for a to-go box when you order and place half the entrée in the box to eat later.

·   Ask whether healthy substitutions are possible. For example, if a dish comes with French fries or onion rings, ask whether you can get a baked potato with vegetables, and low-fat or fat-free sour cream or soft margarine on the side. Instead of mayonnaise-laden coleslaw, ask if you can get a small salad, fruit or vegetables instead. Although some substitutions may cost a little extra, the health benefits are well worth it.

One of the foster grandparents stated that she prefers eating breakfast for evening meals and asked if that was healthy. I gave her the following tips to evaluate her choices:

·   Start your meal with a glass of fruit juice.

·   Order whole-grain instead of white toast. Instead of butter, spread your toast with low-fat cottage cheese and a little jam.

·   Ask for low-fat cream cheese with your bagel.

·  Look for whole-grain cereals with fat-free milk (but watch out for high-fat granolas).

·   Enjoy fat-free or low-fat yogurt with fruit — either in a bowl or as a smoothie!

·   Hot cereals such as oatmeal, grits, cream of wheat or cream of rice with a little honey can warm you up on a cool morning.

Pancakes	Whole-grain waffle with fresh fruit
Fried eggs (over easy or sunny side up)	Omelet or scrambled eggs using egg substitute or egg whites
Bacon or sausage	Lean ham or Canadian bacon
Croissant, pastry, muffin	Whole-wheat bagel with low-fat cream

The discussion continued with answering specific question regarding healthy choices. The group identified that they thought they made healthy food choices but had concerns about the eating habits of their children and grandchildren.

I continue to enjoy sharing educational topics with this interesting group of geriatric woman. They bring such dimension to approaching a topic as they have MANY life experienced that have directed/influenced their lives.

Thanks Cindy