Eating Smart When You Are Eating Out

Eating out can be fun, convenient and sometimes even necessary at times, but it can also challenge your healthy eating goals if you don’t put a little thought into what you choose to eat. Your goal should be to eat foods you enjoy while meeting your nutritional needs without the calories, fat, sugar or sodium.
Think about all the foods you eat over a few days, rather than one meal at a time. That way if you splurge when eating out, you can make up for it by eating a few lighter, smaller meals either before or after the spurge. It is possible to eat out and still eat for good health, without forfeiting good taste or enjoyment. Here are some ideas to keep in mind the next time you order off a menu instead of preparing it at home!

FAST FOOD:

Go for the grilled menu items instead of fried – if you cannot resist something fried, choose the smallest item and limit the extras, such as cheese, mayo, special sauces, etc.
Order rice or a baked potato instead of French fries. If you “just have to have” the fries, order the small size instead of the large or consider sharing an order with someone else.
Skip the double-decker sandwiches with extra bread, cheese, and meat.
Go easy on the mayonnaise and other high fat sauces. Mustard, ketchup, horseradish and relish are healthier and tasty low fat condiments.
Have low fat milk or 100 % juice instead of the soft drink. Better yet choose the water!!
Resist super sized portions that seem like a good value. Your health depends on good food choices not your budget!

EATING IN A RESTAURANT:

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.
Order small portion sizes or an appetizer or share one with another person.
Eat half a sandwich instead of a whole.
Choose whole wheat bread instead of white bread, rolls, biscuits or a croissant.
Select grilled, lightly sautéed or stir-fried items rather than those that are deep-fried.
Watch those baskets of bread, chips, breadsticks, etc which are often served on your table before the meal even begins!
If you can’t resist the sweet ending to the meal, split a dessert.
Think about what you drink. A soda has 150-175 calories and no nutritional value. A glass of juice or even low fat milk can be more than 100 calories less and 100 times more nutritious.
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 which can add fat and calories on quickly.
Remember that foods served fried, au gratin, crispy, scalloped, pan-fried, buttered, creamed or stuffed are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.

Seasoned French Fries

INGREDIENTS 4 medium potatoes (about 5 ounces each) 1 tablespoon canola oil 1 tablespoon freshly grated parmesan cheese 1/4 teaspoon garlic powder 1/8 teaspoon pepper
INSTRUCTIONS
Preheat oven to 450 degrees. Scrub potatoes. Do not peel. Cut into wedges or strips. Place potatoes in a plastic bag with the oil and shake to coat potatoes well. In a new bag, mix seasonings. Add potatoes and shake to coat. Arrange potatoes in a single layer on a baking sheet sprayed with non-stick spray. Bake for 30-35 minutes or until golden brown.
Yield: 5 servings
One serving: 1/5 recipe
Nutrition Information:
Calories: 159
Total Fat: 3 grams
Calories from fat: 27
Carbohydrates: 18
Sodium: 18 mg.

Chicken and Yellow Rice with Seasoned Black Beans

4 Servings
Chicken and Yellow Rice
Ingredients
one 14 ½ -ounce can low-sodium, fat-free broth chicken broth
¾ cup water
1 tablespoon olive oil
one 10-ounce package yellow rice
one 18-ounce package frozen diced chicken breast (or use 4 cups roasted or leftover chicken, skinless)

Instructions
1. If using leftover or roasted chicken, remove chicken from bones, discarding any skin or fat; cut chicken into bite-size pieces.
2. Add chicken broth, water, oil and rice to 3- to 5-quart saucepan. Cover and bring to a boil on high heat for 2-3 minutes.
3. Add chicken to rice; cover and return to boil for 1 minute.
4. Reduce heat to low and simmer for 20 minutes. Remove from heat and keep covered for 5 minutes.
Seasoned Black Beans
Ingredients
two 15 ½ -ounce cans black beans
¼ cup frozen diced green peppers
¼ cup frozen diced onions
¼ teaspoon chili powder
¼ teaspoon cumin
pepper, to taste

Instructions
1. Open beans and add to saucepan.
2. Add chili powder, cumin, green peppers, onions and pepper. Stir gently to mix.
3. Cover and cook on medium for 15 minutes, stirring occasionally.


Nutrition Information
Calories 587 Total Fat 6.9g Saturated Fat 5 g Cholesterol 68mg Calories from Fat 62
Carbohydrate 90.7g Dietary Fiber 11.9g Protein 54.1g

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