Healthy Choices When Eating Out

Ask Glen!

Q. How can I watch my Cholesterol when eat out?

A. Many restaurants offer delicious, low-fat, low-cholesterol meals. These tips will help you make eating out healthy and enjoyable.

Before You Order

• If you are familiar with the menu, decide what to order before entering the restaurant. This tactic will help you avoid any temping foods that may not be so healthy.
• If you are trying a new restaurant, take time study the menu in order to avoid making unhealthy decisions.
• Have the server remove temptations (butter, for example) from the table.
• Drink two full glasses of water before your food arrives.
• Avoid foods described in the following way: buttery, buttered, fried, pan-fried, creamed, escalloped, au gratin (with cheese), or a la mode (with ice cream).
• If you want to eat bread, choose Melba toast or whole-grain rolls without butter or margarine.

When You Order

• Order foods that are steamed, broiled, grilled, stir-fried, or roasted.
• Order potatoes baked, boiled, or roasted instead of fried. Ask the server to leave off the butter and sour cream.
• Order first so that you will not be influenced by other's choices.
• For appetizers, order broth-based soups such as minestrone or gazpacho.
• Choose seafood, chicken, or lean meat rather than fatty meats; remove all visible fat from any meat.
• Order broiled, baked, grilled, steamed or poached entrees
• Ask the server to substitute low-fat foods for high-fat foods. For example, ask for steamed vegetables instead of fries.
• Ask the chef to remove the skin from poultry and to prepare your food without butter or cream sauces. Or ask for the sauce on the side so you can control how much you eat.
• Ask the server about ingredients or preparation methods for the dishes you're not familiar with.
• Order vegetable side dishes without sauces or butter or ask them to put them on the side.
• For dessert, order sorbet or fresh, seasonal fruit without whipped cream or a topping.

Salad Tips

• When choosing from a salad bar, avoid items like grated cheese, prepared salads, cream dressings, chopped eggs, bacon bits and croutons.
• Use a squeeze of lemon instead of dressing on salads. Or try rice vinegar or balsamic vinegar.
• If you opt for dressing on your salad, order the dressing on the side. Dip your salad fork into the dressing, then into the salad. You will consume less dressing if you just get a taste of it on each mouthful of salad, rather than pouring it over the salad.

Any personal health questions or problems mental or physical or before starting any diet or exercise program.Please consult your physician !

Wishing You Great Health!

Glen Edward Mitchell

Any questions? Ask Glen!