Eating at restaurants is fun! Just remember to choose items that are healthy. Ask questions. The server should know how the menu item is prepared. You also can ask for suggestions for substitutions.
- Ask for nonfat or skim milk instead of whole milk or cream
- Ask what type of cooking oil is used
- Serve butter, gravies, dressings, and sauces on the side
- Try to limit yourself to one slice of bread from the bread basket
- Substitute vegetables or salad instead of chips or fries
Additionally, choose foods that are steamed, au jus (in its own juice), garden fresh, broiled, baked, roasted, poached, or lightly sautéed, grilled, stir-fried or barbequed. These are usually lower in calories and low fat cooking methods.
Be careful of butter sauce, fried, crispy, creamed, in cheese or cream sauce, au gratin, parmesan, prime, pastry, flaky crust, potpie, casserole, smothered, alfredo, escalloped or in hollandaise. These foods are high in calories, fat or saturated fat.
Restaurant Tips
- Practice good portion control. Know how many servings of each food group you are eating. Remember how many you have already eaten in that day.
- Beware of large portions. Most meals served at restaurants have enough calories for two people! Try to choose small or regular size portions. Avoid super-sizing!
- Try not to drink your calories. Sometimes a large soda or sweetened tea can have as many calories as your whole meal! Try diet soda or plain tea sweetened with a sugar substitute like Splenda® or Equal®.
- Listen to your body signals. Know when your belly is full.
Block #4 Activity
The next time you go to a restaurant, ask if they have a take-out menu and put it in your Riley Hospital for Children Stay Active in Life (SAIL) at Indiana University Health binder. Pick a healthy menu item you would like to eat. Then, pick out any menu item and write down ways you could make substitutions.