Healthy Dining Course Health Article

Once upon a time, most Americans ate out only for special occasions such as birthdays or anniversaries. Today, however, restaurant dining is a daily event for many Americans, and this change comes with an unhealthy price tag.

“Numerous studies have shown that regularly eating out contributes to weight gain,” says Tara Gidus, R.D., a dietitian in Orlando, Fla., and a spokeswoman for the American Dietetic Association. “That’s because restaurant portions are huge, and the food is usually packed with more calories and fat and less nutrition than meals prepared at home.”

Still, there are strategies you can use to reduce the calories and fat in restaurant food without sacrificing the flavor and fun of a meal out.

Watch the appetizers

First-course menu items can be a minefield. That's where you'll often find many high-fat, deep-fried choices. Because most entrées are already two or three times larger than they should be, you probably don’t really need an appetizer at all, according to Gidus.

“If you do, try sticking to shrimp cocktail, which is low in calories and high in protein,” she says. “Or, if there’s something on the appetizer menu you really love, order it as a main course along with a salad or bowl of soup.”

Avoid anything that’s breaded and fried, such as onion rings, or creamy and cheesy, such as artichoke dip.

Keep your salad slim

Salads can make or break your calorie count, depending on how well you pay attention to the details. A simple green salad with oil and vinegar or a low-fat dressing can provide you with one or two servings of vegetables, plenty of vitamins and minerals, and fiber.

“But a bowl of iceberg lettuce topped with too much dressing, croutons, chow mein noodles, and sunflower seeds can be a dietary disaster—too much fat and hardly any nutrients,” says Gidus.

Choose sensible sides

Steamed vegetables, oven-roasted potatoes, or wild rice, if you can find it, are great picks. Skip anything topped with melted cheese, “loaded” baked potatoes, and french fries.

Monitor the entree

“The two most important things to consider when ordering a healthful main course are how it’s prepared and how big the portion will be,” says Gidus.

Here's how to keep this course in line:

• Choose fish or chicken that’s baked, grilled, or broiled and not topped with buttery or cheesy sauces. Avoid those that are fried, breaded and fried, or described as “crispy.”

• Share an entrée with a dining partner or order a half portion.

• Ask for healthy substitutions. Request a salsa instead of a creamy sauce, for instance.

• If you want a steak, select a sirloin or filet mignon instead of a fat-laden rib eye or prime rib.

Do a little dessert

Always finish your meal before ordering dessert, and skip it if you’re stuffed. Healthy choices include fresh berries, sorbet, or a cappuccino.

“But if you can’t resist an over-the-top chocolate surprise, order one for your table and split it,” says Gidus. “That way, you each get a few bites of something wonderful, but not too much of a calorie overload.”