EATING OUT AND KEEPING HEALTHY
Samuel A. Kojoglanian, MD, FACC, FSCAI
- Leave the bread in the basket. White flour offers extra calories. Looks too good to pass? Scoop out the dough and eat the crust.
- If your meal comes with a choice of soup or salad, choose the salad. The salad has less sodium and more potassium-rich veggies.
- If you struggle with high blood pressure, ask the waiter to make your meal “low salt.”
- At Italian restaurants, choose the tomato-based pasta sauces (marinara, pomodoro, arrabbiata, or diavolo) rather than alfredo, cream, pesto, or butter. You’ll save a good 300 calories.
- At Chinese restaurants, toss the order of a meal like Chicken Chow Mein with an order of steamed broccoli, and lower the calories and sodium per bite.
- At Mexican restaurants, avoid the tortilla chips. To cut more calories, get the black beans instead of refried beans. Lose the flour tortilla. Ask for a bowl with the burrito ingredients over brown rice.
- At a burger joint, ask for your burger without the bun. Some places will wrap the burger in fresh lettuce. Not ready to go “bun-less?” Ask for whole-grain bun.
- For lower sodium and fewer calories and saturated fat, grab the lunch-size portion at dinner or split an ordinary main course. Think of a buffet as an invitation to overeat; fill up at least half your plate with non-starchy veggies.
- For a side, choose veggies over potatoes, pasta, or rice.
- When eating breakfast, skip the pancakes and waffles and savor the veggie omelet. You’ll save big on calories, carbs and sugar!
- Be good to yourself and lighten your pizza by ordering thin crust instead of deep-dish, pan or hand-tossed. Top with veggies, chicken or seafood instead of sausage, beef, bacon, salami or pepperoni.
- Crazy for Latte? Switch from 2% milk to nonfat to save calories and saturated fat. Skip the whipped cream on your coffee drinks and you’ll save up to 100 calories.