Question of the Week Search

Question: My job requires me to eat out a fair bit. How can I do this and still be healthy?

Answer: Great question, we get this one a lot. Eating out can certainly be intimidating especially if you are making dietary changes in an effort to be healthier.

Here are some general recommendations we have to hopefully make it easier on you:

1)Whenever possible, actively participate in the restaurant choice (ex. Asian - where you can get steamed rice and vegetables steamed or stir-fried in no oil or sauces with very little oil, Mexican – where you can get a corn tortilla with guacamole and salsa topping rice and black beans (not pinto as these often have lard), and health food restaurants – that are generally more accommodating with menu modifications)

2)If you know ahead of time that you are going out to a place with little to no healthy choices, eat before you go. This way you will be satiated and not tempted to splurge unnecessarily.

3)Get clarification on ingredients (especially hidden ones like buttering of rice and breads, chicken broth and oil in soups, lard in beans, oil in sauces and salsas, and eggs in Asian foods)

4)Do not be afraid to ask for a change in the menu or let the waiter know your dietary restrictions and ask for their recommendation – you will be surprised at what a restaurant is willing to do to help you if you only ask (ie creating sauces with little or no oil, steaming instead of frying, etc)

5)If you can’t find an entrée, order several appetizers or side dishes (like a dry baked potato or dry hash browns, vegetables, rice without butter, salad with no dressing or dressing on the side, etc)

6)MOST IMPORTANTLY, know that sometimes all you can do is your best. In these situations, your meal may not be “perfect” but that too is okay as long as it is the exception in your diet and not the rule.

Hope that helps.

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