Savvy Tips for Dining Out

According to the U.S. Census Bureau this is the first time Americans are spending more dining out at restaurants than they are on groceries.  It turns out that we are buying more of our groceries in warehouse and “club” stores.  In addition, consumers reported that lower gas prices allowed them to dine in restaurants more often, and visit fast-food chains and coffee shops.  That being said, this new boom could have implications for our nutritional health because we don’t know exactly how these foods are being prepared when we dine outside of our homes.  What we do know is that restaurant meals tend to be very high in calories, sugar-sweetened beverages that are offered are high in sugar, and fruits and vegetables are usually absent.

To help you make the best choices while dining out see our tips below:

Savvy Strategies:

• ·         Start by having a healthy mindset and “can-do attitude” to help make the best choices.
• ·         Choose restaurants that make it easy to select a healthy option.
• ·         Review the menu online beforehand so you can set up your game plan.
• ·         Speak up right away to share or split orders with others at your table.
• ·         Remember portion control.  That means avoiding descriptions like jumbo, grande, supreme, feast, combo, etc.  Instead, select descriptions like regular, petite, and even kiddie.  Ask for half, lunch or appetizer portions.  Split or share your meal if possible, or pack up half of it in a to-go container.  Lastly, choose from side and á la carte offerings to create your own meal.
• ·         Be creative about your selection.  There is no rule that says you have to eat an entrée.  Instead, try a soup or side salad with an appetizer.  Or, what about eating family style with your table mates where everyone can sample a little bit of everything.
• ·         Order foods as you would like them – meaning request items on the side or to be omitted.  You can also ask for a different cooking method like broiled, grilled, or steamed.  Try using the phrase, “Do you think the chef will…?” or “Would it be a problem to…?”
• ·         Know when you are comfortably full and stop eating.  There is no need to clear your plate when you can take the rest home.

     Try these skills the next time you dine out to help you make healthy choices.

Reference:  Smart Strategies for Healthy Eating Out, Tufts University, Healthy & Nutrition Letter, September 2015 (pp. 1 and 4).