As you can observe, by making some simple swaps you may still enjoy fast food while saving a ton of calories, fat and sodium.
Here's a different one of my tricks. Instead of waiting in a drive-thru for greasy fried chicken in route home, I like to play the grocery store for a hot rotisserie chicken. While I'm there I'll grab a bag of salad along with a ready-made side, and voilà! – dinner for the family is performed. It's a healthier choice and costs under the fried chicken bucket meal, and i am out and in quickly.
Drinks count, too.
You may be familiar with considering the amount of calories, fat and sugar in foods. However, many people forget that the ingredients in beverages count, too.
At Starbucks, a Grande Candy Mocha with 2% Milk is 400 calories and 11 g fat. However, when you purchase the Grande Skinny Mocha instead, it's 160 calories and 2 g fat.
Cocktails anyone? At Chili's a great Coconut Margarita is 360 calories and packed with 56 g sugar. But when you sip a 6 oz. glass of red wine instead, it's 150 calories and just 1 g sugar. Plus, dark wine, in moderation, is a heart healthy option.
Salad isn't always the healthiest choice
We think we're making a healthy choice when we see the word “salad” on the menu. But be aware when it comes to restaurant salads – it could pack more calories, fat and sodium than a Big Mac meal!
For example, Chili's Quesadilla Explosion Salad has 1,400 calories, 95 g fat and 2,590 mg sodium. And the Boneless Buffalo Chicken Salad has 1,020 calories, 64 g fat and a whopping 4,780 mg of sodium. That's a lot more than double the maximum amount of sodium each day recommended in the Dietary Guidelines for Americans. High amounts of sodium and fat can bring about hypertension.
A large amount of the calories, fat and sodium in salads range from dressing. Many restaurants drench their salads in dressing. When ordering salad from the menu, ask for the dressing on the side to be able to add precisely what you need.
I'm a fan of salad bars, since i can choose the exact ingredients and portion size that I want.
Tasty tips for healthier dining out
- Plan ahead. Take a look at menus and nutritional content online ahead of time.
- Don't go to the restaurant over-hungry. Have a healthy snack prior to going.
- Drink water prior to going towards the restaurant even though you're there.
- If you may well ask, some restaurants enables you to order in the lunch menu instead of dinner menu. It's modest amounts along with a lower price, too. So might be the kids menu and senior specials.
- Choose baked or grilled instead of fried.
- Skip heavy sauces and gravy, or ask for it on the side.
- Don't be afraid to create special requests such as no cheese, or to substitute another side.
- Make meals of an appetizer along with a side salad.
- Restaurants are known for large portions. Request a to-go container together with your meal and divide up before you eat. Or, split an entree with your dining partner.
- Choose whole grains (for example brown rice or wholegrain pasta) instead of refined grains like white rice and pasta. Or, ask to substitute vegetables for the starchy pasta or rice.
- Choose a baked potato rather than fries. Ask for butter or sour cream quietly.
- If you choose to drink alcohol, consider sticking to only one beer or glass of vino.
- If you want a soft drink, order a small or sugar-free variety.
- Request no bread basket or endless nachos on the table.
- Skip dessert or share it.
- Eat slowly. “It takes about 20 minutes for the brain to obtain the message from your stomach that you are no more hungry. Fast eaters often are over eaters, while slow eaters have a tendency to eat less and still satisfied,” advises the Academy of Nutrition and Dietetics.
- Take a walk after your meal.
Why it matters
About 74% of adults are overweight or have obesity. This puts people in danger of a number of health problems.
Heart disease may be the leading reason for death in the United States. 45% of adults have hypertension (high blood pressure). In addition, high LDL and high total blood cholesterol, stroke, certain cancers, and osteoporosis are among the many health conditions related to obesity and poor nutritional habits. Almost 90% of adults with diabetes are also overweight or have obesity (Source). Teens and kids are also at risk, with obesity rates increasing.
