1. The best way to make the healthiest choices is to plan ahead. If you know what restaurant you are going to eat at, look online to see if they have a menu. From there you can research which options are the healthiest.
2. Choose unsweetened drinks. By sticking with diet or unsweetened you will reduce your consumption of empty calories. Regular sodas or sweetened drinks can have more than 100 calories per serving, and with all of those free refills who knows how many calories can be consumed!
3. Don't be shy about making special requests. Most menu options will probably fit into a heart-healthy diet if prepared with low-fat ingredients and less salt. Ask your server if the kitchen can alter preparations to meet your needs, or call ahead before you choose your restaurant. If your food isn't prepared as you requested, send it back.
4. Equally important is the portion size. Help control your weight by asking for smaller portions, sharing entrees with a companion, or putting half of your meal in a to-go box to enjoy another time.
5. Fried, au gratin, crispy, escalloped, pan-fried, sauteed, or stuffed foods are high in fat and calories. Instead, look for steamed, broiled, baked, grilled, poached, or roasted foods. If you are not sure about a certain dish, ask your server how it's prepared. You can request that visible fat be trimmed from meat and skin removed from poultry before cooking.
6. Request that your meal be prepared with vegetable oil (made from canola, olive, corn, soy, sunflower, or safflower) or soft margarine instead of butter. Ask for soft margarine for your bread.
7. High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus, in soy or teriyaki sauce. Limit there items. Ask that your food be prepared without added salt or MSG.
8. Have gravy, sauces, and dressings served on the side. This way you can control the amount you eat or skip them completely.
9. Ask if the restaurant has fat-free or 1 percent milk instead of whole milk.
10. Even if they aren't on the dessert menu, many restaurants can offer you fruit or sherbert instead of high-fat pastries and ice creams.

HOME | ABOUT | CONTACT | LINKS