Eating out can be a lot of fun and convenient. Mom especially loves a night out of the kitchen. But guess what suffers from a night out on the town -- your waistline. With Mount Rushmore-sized portions and dietary disasters larding every menu, restaurants are dangerous places for your health and your weight. It's important to get your priorities straight when choosing where to dine out and what to eat.
Most mistakes are made within the first and last 10 minutes of any restaurant experience. You can use these tips for "book-ending" meals the healthy low glycemic impact way:
· Skip the free bread and ask for cut-up raw vegetables instead.
· Order oil and vinegar on the side and dress the salad lightly yourself -- relying on the server or chef to do so gets you about 400 extra calories per salad.
· Ask to replace the potato or rice with sautèed vegetables.
· If you really want dessert, order one for the table and have just a few bites.
When life steers you out of the kitchen, here are your best bets for a few of the more common types of restaurant choices.
Mexican: Fajitas, black beans, refried beans (no lard), avocados, guacamole, brown rice, jicama, grilled chicken or fish, ceviche, camarones, and arroz con pollo (rice with chicken).
Italian: Sauteed vegetables, salad, seafood salad, fish with olive oil, whole-wheat pasta with marinara sauce. Skip the al fredo sauce.
Mediterranean: Hummus (chickpeas), tahini (sesame paste), tabbouleh (cracked-wheat salad) bean soup, lentils.
Asian: Seaweed salad, sea vegetables, miso soup, edamame, sashimi, sushi, any vegetables that are not fried, such as bok choy, bamboo shoots, green beans, snow peas and water chestnuts, fresh spring rolls, moo shu chicken or vegetables, and drunken chicken.
American: seafood, fish with olive oil, chicken, petite steak, grilled or baked options
Also, don't forget to steer clear of anything that has fried in the description. Sauces and gravies should be avoided or at least asked to be on the side. Vegetables soups with broth are better options than creamy soups. Check the whole menu - you may find healthy side options with other entrees to replace your entree's side dish. Don't be afraid to ask your waiter for a healthy substitute. Remember, the restaurant wants to make you happy so you will become a returning customer.
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