The National Restaurant Association recently reported that Americans, on the average, eat 4.2 meals out per week, spending about 46% of their food expenditures on food prepared outside the home. Studies also show that restaurant food is generally higher in calories, saturated fat, cholesterol and sodium, and lower in dietary fiber, than food prepared at home. Put those two factors together, and it’s clear that the nutritional scales do not tip in our favor.
Frequent restaurant dining is often a result of a busy lifestyle, but that doesn’t mean your health—not to mention your waistline—has to suffer. Dr. Jenna Anding, interim program leader and associate professor and extension nutrition specialist with Texas Cooperative Extension’s Foods and Nutrition Unit, provided the following tips to help you eat sensibly when you eat out.
Read the nutrition information that is available.
Many fast food restaurants have the nutritional analysis of their menu items
available at the restaurant or on the Internet. This information can help
you make nutritious choices.
Think small.
Bigger is not always better, especially when it comes to burgers and french
fries. For many people, regular or kid-sized portions are plenty.
Watch out for fried foods.
French fries, fish sandwiches and fried chicken may taste
great, but they are often higher in fat and calories compared to other choices.
Instead, choose grilled chicken, roast beef or turkey sandwiches instead of
hamburgers. A baked potato is usually a healthier choice than fries, if you
go easy on the butter, cheese, sour cream and other toppings.
Go green.
Many restaurants offer fresh vegetable salads. Salads can be a great source
of dietary fiber plus health-promoting antioxidants and phytochemicals. Choose
salads with dark green lettuce or spinach, and lots of red, green and orange
vegetables. Use low-fat or fat-free dressings and stay clear of added ingredients
like bacon, eggs and cheese.
Pick your beverage wisely.
Lowfat milk or water are excellent choices. If you drink soda, order the diet
version.
Be choosey.
Choose restaurants where food is made to order so you can control the ingredients.
Don’t be afraid to ask for substitutions. Remember you are the one
paying! For example:
This information is provided as a service by the Texas Cooperative Extension. If you have questions or would like more information, talk to your physician.
H.E.A.D.s Up is a monthly column that features articles on a wide array of Health, Exercise And Diet issues. Information for these articles is provided by health and wellness professionals from throughout the A&M System. If you have questions or story ideas for this column, email Ruth McMullan.