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Diminishing
the Dining-Out Dilemma
Although many people on a low-fat, low-sodium, and low-sugar diet think that dining away from home is inevitably a hopeless situation, it does not have to be. Granted, choices low in all these factors do not dominate restaurant menus, but they can usually be acquired if you are persistent. This is especially important if you frequently eat outside your home, since fat-, sodium-, and sugar-rich restaurant foods can significantly increase your risk for most chronic diseases. The following tips should help you in your challenge to enjoy dining out while also pursuing a healthier lifestyle.
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Contact the restaurant in advance to insure that it will be able to honor a low-fat and low-sodium request.
It is best to be specific, since the employee answering the phone may know very little about this subject.
For instance, ask if they have a fresh seafood or vegetarian dish that can be prepared without added dairy,
fat, and salt.
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When you get to the restaurant, ask if they have a heart-healthy menu.
You may then want to ask your server for any suggestions about ordering a very low-fat and low-sodium meal.
Most of the more expensive restaurants will cook a very-low-fat and low sodium vegetarian or seafood entrée
for you upon request. The important thing to remember is that you do not know that a healthy choice is out
of the question until you ask for it! As a general rule, baked potato/salad bars,
Chinese restaurants, and Mediterranean gourmet restaurants are the easiest places to achieve your low-fat,
no-salt requests.
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If you are still having problems ordering, scan the menu for dishes that use methods of preparation that
are generally lowest in fat. Look for foods that are steamed, broiled, roasted, grilled, or poached.
Ask the chef not to add fat (except for a teaspoon of olive oil if you like) or sodium (including salt,
broth, monosodium glutamate, and soy sauce) to your food and to flavor it with wine, lemon, lime, vinegar,
and/or herbs. Avoid foods that are buttered, fried, creamed, in cream sauce, with gravy or hollandaise,
au gratin, or pickled.
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If you are struggling with a tendency to overeat, you may find it easier to ask what fresh vegetables
and seafood choices are available instead of looking at the menu and being tempted by the many
items that are less than appropriate. For instance, in a nice Mediterranean restaurant, it is often easier to ask,
What fresh vegetables do you have today?" If they say, "We have sweet red and yellow peppers,
portabello mushrooms, Roma tomatoes, asparagus, and carrots," then you could respond, "
Great, I would like all of those stir-fried in wine with extra garlic, onion, basil and red pepper
flakes, served on a bed of pasta, with no cheese, oil or salt added." This is absolutely delicious!
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Remember to specify every item with low-fat and low-sodium instructions, otherwise you may be served
inappropriate side dishes. For instance, "May I please have fresh grilled tuna with one teaspoon of olive oil,
garlic, and lemon and no added salt; a baked potato with no topping; and a tossed salad with olive oil and
vinegar on the side?"
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For buffet dining it is always smart to walk completely around the table before starting to make your choices.
By knowing all of the food choices, you are then equipped to make the lowest fat and sodium selections.
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The best dessert choice is fresh fruit with nothing added. Other possibilities are ices, sorbet, gelatin,
or angel food cake. But typically, the lower the fat content of frozen desserts, the higher the
sugar and calories, so be aware of portions and frequency of consumption if weight loss and/or diabetes
are concerns.
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