Top 10 tips for eating out

With today's busy schedules, it is not surprising that eating out is a fairly common occurrence for many of us. According to the Canadian Restaurant and Foodservices Association, meals and snacks from restaurants account for 1 in 10 meal occasions for Canadians.

Eating out is a nice treat once in a while or a convenient option when you don't have time to cook a meal. But the fat, calories, sugar and sodium can add up quickly if you eat out regularly. Here are a few tips to help you make smart, healthy choices the next time you eat out or eat on the run.

1. Keep it small. Portion sizes at fast food counters and restaurants are usually bigger than what you would normally eat at home. Share a large meal with a friend, or ask to take leftovers home. 
2. Pick nutrition over value. Special super-sized meal combinations might seem like a good deal, but they're often packed with "extras" – extra fat, calories, sugar and/or sodium - that we don't need.
3. Preparation is key. Order foods that have been steamed, baked, broiled, grilled, stir-fried or roasted. The hidden fat and calories add up quickly when food is fried, deep-fried, breaded or served with rich sauces and gravies.
4. Watch the amount of sodium that you eat by choosing fewer foods that have been smoked or made with soy sauce or teriyaki sauce. Look for "light" versions of these sauces or ask for them to be served on the side. Ask for your meal to be cooked without salt or monosodium glutamate (MSG), a seasoning that is very high in sodium.
5. Go full steam ahead with vegetables. You can't go wrong ordering an extra side salad or dish of vegetables. Substitute your fries with vegetables. Hold the mayo and go easy on the amount of salad dressing, oil, butter or margarine that you add.
6. Look for ways to boost your fibre intake. Many restaurants now offer whole wheat or whole grain buns, tortilla wraps, pasta or pizza crust upon request.
7. Drink water, low-fat milk or 100% fruit juice instead of soda pop. If you drink alcohol, limit it to one or two drinks for the day.,
8. Remember that healthy eating is about balance and enjoying your food. If you happened to overindulge at a meal, then plan on choosing some healthier choices over the next few days.
9. Ask for the nutrition information of menu choices or surf the restaurant's website ahead of time to look for healthier options that are lower in fat and lower in sodium.
10. Find and dine at an Eat Smart! cafeteria or recreation centre across Ontario. Eat Smart! is an "award of excellence" program that offer recognition to schools, workplaces and recreation centres that meet exceptional standards in safe food handling and healthy food choices. All Eat Smart! establishments offer a variety of healthier food choices such as vegetables and fruit, lower fat options, and healthier substitutions. Visit http://www.eatsmartontario.ca/ for more information about this program.

More Tips For Eating Out And Eating On The Run

At the coffee shop - Order a regular sized coffee, cappuccino, tea or latté instead of large or extra-large, creamy hot or cold drink. Ask for drinks to be made with low fat or skim milk, and skip the whipped cream topping.

At the burger place - Try a child-sized meal, a salad with low fat dressing, or a grilled chicken sandwich. Skip the fries and try a baked potato or fresh fruit.

At the sandwich shop - Choose lean meat like ham, turkey, chicken or roast beef. For added fibre and nutrition, ask for the sandwich to be made on whole wheat or whole rye bread, and pile on the peppers, tomatoes and lettuce.

At the pizza place - Ask for whole wheat or whole grain crust and load up on veggie toppings!

If you like Chinese food - Avoid the deep-fried items like sweet and sour pork or breaded lemon chicken. Give steamed fish, stir-fried dishes with rice, and exotic Chinese greens a try. Ask for your meal to be cooked without salt or monosodium glutamate (MSG).

If you like Greek food - Dip into some tzatziki sauce and souvlaki rather than a plate of high fat saganaki (fried cheese) or spanakopita (spinach pie in phyllo pastry).

If you like Indian food - Enjoy the selection of Tandori meats, roti, lentil and chickpea based dishes. Take note of your portion size though, since some items may be made in creamy sauces.

If you like Italian food - Have pasta served in a tomato-based or rosé sauce instead of a creamy, Alfredo sauce. Choose grilled, poached or baked fish, grilled chicken or veal and ask for gravy and sauces “on the side”.

If you like Japanese food - Go easy on the deep fried shrimp or vegetable tempura. Sushi, cucumber salad, udon noodles, soba (buckwheat) noodles, and sukiyaki (beef, vegetables, tofu and noodle simmered in a pot) are healthier alternatives.

If you like Mexican food - Try a soft taco or burrito. Sour cream and extra cheese can hike up the calories and fat.

If you like Thai food - Try a cold spring roll in rice paper instead of a deep-fried one. Chicken, beef or pork satays are a good choice, as well as dishes accompanied with steamed jasmine rice.

When you're on the run - Pack portable, ready-to-eat snacks like fresh fruit, pre-cut vegetables, fruit cups, low fat granola bars, whole grain crackers, milk puddings, dried fruit, water, single-serving 100% juices, lower sodium pretzels, unsalted nuts, and trail mix. Keep some of these foods at your desk, in your purse, or in your briefcase for a quick bite when you're really pressed for time. Don't forget a couple of napkins and spoons!

Looking For More Information?

A Guide to Eating Out (for people with diabetes), Canadian Diabetes Association

Fast Foods and Eating Out, by Heart and Stroke Foundation

Tips for Making Healthy Choices, Fast Food Choices – by Dietitians of Canada

Make Wise Food Choices Wherever You Go!, by Dietitians of Canada