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Fit for Duty. . . Fit for Life!
“Fit for Duty. . .Fit for Life!” is a lifestyle-based column provided by USPHS Dietitians/Nutritionists.

Dining Out: Choosing a Restaurant and Planning Your Strategy
Submitted by CAPT Nancy Sebring, USPHS
 
Americans continue to consume more and more calories from restaurant fare, whether eating out or buying carry-out. According to a U.S. Department of Agriculture (USDA) report (http://www.ers.usda.gov/Publications/EIB19/), this accounts for about 30 percent of our meals, half of our food budgets, and over one-third of our calories.

With over 65 percent of American adults now classified as overweight or obese, controlling calorie intake when eating out is paramount to curbing this epidemic. Officers of the Commissioned Corps of the U.S. Public Health Service concerned about their own health and weight need to pay special attention to the meals they consume away from the home or from carry-out restaurants. Decisions about where and what you eat can mean the difference between eating a sensible, healthful meal and overeating.

First and foremost, remember the importance of planning ahead. If you plan your eating strategy and develop your nutrition knowledge, you can handle almost any ‘eating out’ situation. Let’s look at some dining-out scenarios, along with healthful eating strategies.

You are planning to eat out with friends or family, and are asked to choose the restaurant. How can you make a healthy restaurant choice? 
  • Check restaurant Web sites to compare menus. Many restaurant Web sites now list nutrition information.
  • Instead of choosing a restaurant that offers mostly fried, high-fat dishes, and large portions, select a restaurant that offers a variety of lower-fat, healthier options, and is responsive to special requests.
  • Avoid restaurants that serve only complete meals or “All-You-Can-Eat” specials since you are likely to eat more food at these places. Instead, pick a restaurant that offers smaller portions and ‘a la carte’ menu items.
You are going out to eat and want to plan ahead to eat a healthy meal. What can you do before you enter the restaurant?
  • Set a calorie allowance for your meal. Aim to consume the same number of calories you would eat if you were preparing a healthy meal at home.
  • Use the restaurant’s Web site to research calorie and nutrient information to plan your meal order. Some restaurants offer virtual menu builders to help you make healthier choices.
  • Look for menu items that include vegetables, whole grains, and lean or vegetarian proteins.
  • Make reservations if you can. A shorter waiting time means less time to give in to pre-meal munchies.
  • Don’t arrive at the restaurant famished. Instead, have a small healthy snack like a piece of fruit 1 to 2 hours before your meal.
You are now seated at the table. What healthy food strategies can you use as you prepare to order your meal?
  • Ask for water right away and begin sipping it. Don’t mistake thirst for hunger.
  • If the server brings a basket of bread, rolls, or tortilla chips to your table, politely refuse it, or pass it on to those on the other side of the table, well out of your reach.
  • If you have already decided on your order ahead of time, keep your menu closed in order to avoid being tempted to order foods not in line with your planned meal selections.
It’s time to order your meal. What strategies can you use to order a healthy meal?
  • Be the first one at your table to order so you will not be influenced by what your companions order.
  • Ask the server how a food item is usually prepared; then be ready to make special requests. For example, ask that your food be baked, broiled, or grilled instead of fried. Instead of French fries, order steamed vegetables or a side salad with a low-fat dressing.
  • Avoid choosing menu items with these high-calorie, high-fat terms:
Au gratin Breaded
Alfredo Cheese Sauce
Buttered or buttery Creamed, creamy, in cream sauce
Fried, deep fried, French fried, batter
fried, pan fried 		Hollandaise
Parmesan 
Crispy Pastry, pastry crust
Gravy Rich
Seasoned Escalloped
Southern style Scalloped
  •  Instead, ask that dishes be prepared using these low-calorie, low-fat cooking methods:
Baked Poached
Broiled Roasted
Boiled Steamed
Grilled Stir-fried (lightly)
  • Always ask for salad dressings, sauces, gravy, butter, sour cream, and spreads to be served ‘on the side.’ Then you can control how much you use.
  • Ask for a smaller size portion, or agree to split a main dish or dessert with someone. Or request a ‘take-out box’ and take half (or more) of your meal home.
  • A good practice to adopt is to stop eating when you are no longer hungry - not when you are full. So, as soon as you have finished eating a reasonable amount, ask that your plate be taken away.
For further information for reaching and maintaining a healthy weight, refer to http://www.nhlbi.nih.gov/health/public/heart/obesity/aim_hwt.htm, Aim for a Healthy Weight booklet. Check pages 19-24 for more suggestions on dining out, as well as tips for healthy multicultural and fast food selections.  
 
Note: The series “Fit For Duty…Fit for Life!”, is a lifestyle-based column that has been provided by the USPHS Dietitian/Nutritionist PAC (D/N-PAC). Look for “Fit for Duty…Fit for Life!” articles throughout 2009 addressing various issues related to weight management including diet and exercise tips.

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