Most of us are doing a good job of avoiding fast food, which is notoriously packed with sodium, fat, cholesterol and other stuff that’s not so good for us. However, according to a study published in the European Journal of Clinical Nutrition, full-service restaurants aren’t necessarily any better. In fact, they can be even worse than their fast-food counterparts.
Both fast food and full-service restaurant consumption are associated with an increase in calories, saturated fat, cholesterol and sodium. Not only that, the relaxed environment of a full-service restaurant may mean that we’re likely to order more, and linger longer over our meals.
Being able to eat healthy while dining out may seem like an impossible task. However, if you plan ahead, there are still ways you can eat out and maintain control of your health.
7 Strategies for Eating Healthy While Eating Out
1. Eat an apple before you leave the house.
In other words, never arrive at a restaurant hungry. Sounds counter-intuitive, but if you’re not ravenous when you arrive, you’ll make better food choices.
2. Be wary of senior specials.
One of the great things about being a senior is that restaurants offer senior discounts, or discounted senior menus. However tempting it might be to “get a deal,” beware: these offerings notoriously include foods that are high in calories or fat, like chicken fried steak or bottomless fries and soda pop. Let your health rule your choices, not your pocketbook.
3. Stay away from the buffet.
On a similar note, a buffet can be a great deal. It can also provide the opportunity for calorie overload. Restaurant buffets tend to rely heavily on starch- and sugar-laden foods to keep their costs down while making you feel full.
Try this proven strategy: do a lap before you choose. Survey the choices, then go back and fill over half your plate with green and non-starchy vegetables. Make a quarter of your meal lean protein (like baked fish or grill chicken) and add a sliver of healthy fat (oil-based dressing for your greens, or some avocado or nuts from the salad bar). Sit with your back to the buffet and don’t go back for seconds.
4. Eat slowly.
Remember how former first lady Nancy Reagan made the news when she said she chewed every bite 25 times? Well, she was right. Don’t rush eating — chew each bite slowly and mindfully, and stop when you feel full.
5. Keep your portions in check.
Do you often feel so full from brunch that you don’t feel like eating dinner? Aging changes your metabolism and the number of calories you need a day, but your appetite often stays the same, so you’ll need to order with your brain and not with your stomach. Make a choice up front to skip the appetizer and ask the waiter not to bring the chips or bread basket. Share an entrée or ask for the to-go box upfront and tuck half of the artisan flatbread pizza in it before your first bite. You’ll consume less, and you’ll have lunch for tomorrow.
6. Say no to the bread (and the salt).
The roasted turkey sandwich may feel like the healthy choice, but it probably has well over 2,100 mg of sodium, which is far more than the daily recommended amount (1,500 mg) for adults with high blood pressure. According to the American Heart Association’s sodium reduction initiative, bread and rolls are the #1 source of sodium in the American diet. Skip sandwiches and turn to salads, steamed vegetables and grilled chicken or fish.
7. Beware of buzzwords.
Buzzwords like “low-fat,” “light” or “all natural” on the menu can be very deceiving. Before you order anything that sounds healthy, look up the nutrition facts online or find a copy in the restaurant. Low fat is often code for added sugar and sodium, which are the real culprits if you’re worried about heart disease and triglycerides. And ingredients from natural sources can still be bad for you. For example, palm oil is growing in popularity as a natural alternative to replace trans fat. However, studies are showing it raises low-density lipoprotein (LDL) cholesterol and can be just as bad for your heart as trans fat.
Don’t abandon your healthy sensibilities when you eat out. Armed with the right knowledge, you can still dine out and take control of your health.
