Dining Out Tips -- You Can Have Fun & Eat Healthy

by Becky Hand, Licensed & Registered Dietician
www.sparkpeople.com

Does your favorite restaurant serve piles of tempting foods on platters rather than plates? Are the bigger-sized meals at fast food restaurants trapping you into overeating? How do you deal with a bountiful breadbasket?

Eating out is fun and relaxing, but you can make it healthier. Use these tried and true suggestions the next time you lock up the kitchen and step out for a meal:

  • Never go out while hungry. You’ll find yourself nibbling on everything that comes your way.
  • Foods that are grilled, baked, steamed or broiled provide healthy, flavorful alternatives. Ask how an entrée is prepared to ensure that your selection is not swimming in butter or other fattening sauce.
  • For pasta selections, choose a marinara sauce instead of a white cream sauce.
  • Order a healthy appetizer, salad, or small-sized entrée for your meal.
  • Select white chicken or turkey meat rather than dark meat, and have the skin removed.
  • Avoid the "all you can eat" and buffet-style restaurants.
  • Split a meal with a friend.
  • Get a doggie bag before the meal and put in a portion of the food when it is first served.
  • Avoid foods that have been prepared in heavy cream.
  • Eat slowly! Put your fork down between bites. It takes the stomach about 20 minutes to realize that it is full.
  • Order your salad or potato with the dressing, butter, sour cream, gravy and other extras on the side.
  • Trim all visible fat from meat.
  • Select fresh fruit, sorbet or frozen yogurt for dessert.
  • Watch the alcohol… it is loaded with calories and can lower your defenses against food, causing you to eat more.
  • Beware of the breadbasket. It comes early and can be refilled several times. Ask that it be brought with the meal and limit yourself to one serving.
  • Water is your best beverage choice. Order diet pop, tea, and coffee with artificial sweetener. Go light on the sugar and cream.
  • Don’t be afraid to special order menu items.
The key is to plan what to order in advance and stick to it. Decide on your priorities before going to the restaurant and avoid looking at the entire menu. Find what you had decided on and close the issue. Then, simply do the best you can with some smart choices. If you came for the burritos, then avoid the beans and rice. If you are there for the cheesecake, order a light meal or salad, with dressing on the side.

With a few simple strategies, dining out does not have to totally destroy your dieting efforts.


Grilled Chicken Thighs with Roasted Grape Tomatoes

From www.cookinglight.com

CHICKEN:
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1 teaspoon olive oil
2 garlic cloves, minced
8 skinless, boneless chicken thighs (about 1 1/2 pounds)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Cooking spray

TOMATOES:
2 cups grape tomatoes
2 teaspoons olive oil
2 tablespoons chopped fresh parsley
1 teaspoon grated lemon rind
1 tablespoon fresh lemon juice
1 tablespoon capers
1/8 teaspoon salt
1/8 teaspoon freshly ground black pepper

Prepare grill.

To prepare chicken, combine first 4 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator 15 minutes, turning the bag occasionally.

Remove chicken from bag; discard marinade. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done.

Preheat oven to 425°.

To prepare tomatoes, combine tomatoes and 2 teaspoons oil in an 8-inch square baking dish; toss gently. Bake at 425° for 18 minutes or until tomatoes are tender. Combine tomato mixture, parsley, and remaining ingredients, stirring gently. Serve with chicken.

Wine note: Chicken on its own is a flexible partner for wine, but the capers, lemon, and parsley in this dish call for a varietal that can handle the briny, tart, and herbal qualities of these ingredients: sauvignon blanc. Try Dry Creek Vineyard Fume Blanc 2006 from Sonoma County, California ($14.50). —Karen MacNeil


Yield:  4 servings (serving size: 2 chicken thighs and 1/4 cup tomato mixture)

CALORIES 194 (36% from fat); FAT 7.8g (sat 1.7g,mono 3.4g,poly 1.6g); IRON 1.9mg; CHOLESTEROL 106mg; CALCIUM 23mg; CARBOHYDRATE 4.5g; SODIUM 329mg; PROTEIN 25.9g; FIBER 1.1g


Reducing Calories & Portion Sizes

To view information on Calories Burned by Activity, Portion Distortion and other important nutrition information, click on the following links.

Calories Burned by Activity

http://hp2010.nhlbihin.net/portion/

http://www.mypyramid.gov/



Recipes & Nutrition On The Web

http://www.eatingwell.com

http://www.foodnetwork.com/healthy-eating

www.myrecipes.com/recipes/healthydiet

www.lowfatlifestyle.com

www.TasteOfHome.com

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