You Can Eat Out And Stay Healthy

Who has time to cook these days? More people are skipping the grocery store and heading for a restaurant to enjoy their evening meal. Unfortunately, restaurants aren't known for their healthy offerings, and many dishes that sound harmless are deceptively high in calories, salt and fat. So are you destined to toil over a hot stove to eat a healthy meal? Not necessarily. Here are some simple strategies for dining out healthy and guilt-free.

To Eat Out Healthy, Do Your Research:

Most chain restaurants are more transparent these days, and many publish their nutritional information online. Before firing up the car to head out for the evening, look at the menu and nutritional data online, and plan your meal accordingly. You're less likely to make unhealthy choices if you plan before you go. Some chain restaurants even offer online meal planners that tabulate calories as you make your selections. Take advantage of this.

Choose Your Restaurant Wisely:

In some cases, you'll get a healthier meal if you choose a chain restaurant. Many chains have started to phase-out trans-fat and hydrogenated oils, and they're more likely than independent restaurants to have their nutritional information posted online. Before going to an independent restaurant, call and ask if they use trans-fat free oils for preparing their food. If they use margarine, make sure it's trans-fat free. At the very least, don't order deep-fried foods that are typically prepared with oils that contain trans-fat.

Avoid Buffets:

Buffet foods are often prepared using cheaper ingredients and contain trans-fat and unhealthy oils. Their offerings are usually heavily seasoned with salt and loaded with calories and fat - and they're a license to overeat. Needless to say, the calories can really add up. If you like buffet-style offerings, go to a restaurant that has an unlimited salad bar instead.

To Eat Out Healthy, Start Your Meal Light:

Ignore the deep-fried, calorie-rich appetizers, and let your eyes travel to the soup and salad section of the menu. When you start with a soup and salad, you'll eat fewer calories and feel more satisfied. These foods have a higher water content, which makes them filling and less calorie-dense. Ask for a broth-based soup rather than a cream-based one. Hold the croutons and cheese on the salad - and ask for the dressing on the side.

Go Light on the Main Course:

To eat out healthy, stay away from deep-fried items and anything with a cream-based sauce - and ask them to go light on the salt. Restaurant food is usually loaded with sodium. Ask for baked or grilled chicken or fish entrees - and order a double order of vegetables instead of the requisite starch that comes with most entrees. Don't be afraid to ask for it "your way". Most restaurants are more than willing to honor your request for a healthy preparation. Don't drink your calories either. Ask for unsweetened tea or sip a glass of water flavored with fresh lemon instead of a soft drink.

Dessert Alert:

Oh, those sugary temptations. It's hard to resist a peek at the dessert tray, but don't let that 750-calorie piece of cheesecake clog your arteries. Finish off the evening with a light cappuccino to satisfy your craving for something sweet - or stop for sugar-free ice cream on the way home.

Eating out healthy is certainly more challenging than eating at home where you know all the ingredients but with a little detective work, you'll leave the restaurant full, happy - and no less healthy.

Eating out is convenient, but it's not always healthy. Restaurant food is usually loaded with calories, fat, sugar and salt. Fortunately, there are ways to eat out healthy - and not leave hungry. Here are six tips for healthy restaurant dining.


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Cinergy Health & Life Insurance Agency is dedicated to providing quality health and life insurance plans for people in a variety of life situations. For more information on a selection of health and insurance topics, visit the Cinergy Health & Life Learning Center at http://www.cinergyhealth.com.