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EATING AWAY FROM YOUR HOME



Eating Out

It’s important to understand what's on the menu when you eat out. The good news: You can eat heart-healthy if you know what to look for. Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. With a little bit of effort, you can ensure that the meals you eat away from home are part of a healthy diet.


Follow these tips to select fat-sensible meals away from home.


Choosing a Restaurant

  • Try to avoid restaurants that offer all-you-can-eat buffets or specials, because you’re more likely to eat more food (and more calories) than you need.
  • If you're familiar with a restaurant’s menu, decide what you're going to order before you go. That will help you avoid the temptation of ordering meals high in fat.


Talking With Your Server

  • Ask whether the restaurant can prepare your food to order − for example, by leaving off or going very light on dressings, butter, cheese or other high-fat items.
  • Ask if smaller portions are available or whether you can share entrees with a companion. If smaller portions aren’t available, ask for a to-go box when you order and place half the entrée in the box to eat later.


Deciphering the Menu

  • Remember that foods served fried, “au gratin” (with cheese), crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed are high in fat and calories.
  • If you order meat, remove all visible fat and ask the chef to remove the skin from the chicken.
  • Check the menu for items marked “healthy,” or ask the server what the healthiest choices on the menu are.


Ordering Your Meal

  • Avoid ordering before−the−meal “extras” like cocktails, appetizers, bread and butter because these are often sources of extra fat, sodium and calories.
  • Ask for butter, cream cheese, salad dressings, sauces and gravies to be served on the side, so you can control the quantity you consume.
  • Be selective at salad bars. Avoid cheeses, marinated salads, pasta salads, and fruit salads with whipped cream.
  • Choose desserts carefully. Fresh fruit, fruit ice, sherbet, gelatin and angel food cake are good alternatives to more traditional fat− and cream−laden desserts.