Healthy Eating Out

Research suggests that families who frequently eat out may have an increased risk of heart disease and stroke. Studies show that children and adults who dine out more than four times weekly eat more starch, sugar, and fat and less fruits and vegetables than those who eat at home. They also have higher blood pressure and lower levels of "good" HDL cholesterol, which are known risk factors for heart disease and stroke. Studies also reveal that children who frequently eat out drink more sodas and are more sedentary than children who eat out less often. Experts urge parents to make more balanced meals at home and healthy meal choices when eating out. They recommend that people eat at least five fruits and vegetables daily.

Here are some nutritious food suggestions and easy ways to avoid unhealthy food choices when eating out:

1. Make healthy menu choices-
Plan in advance for healthier meal options. Look over the restaurant menu at home and decide which dishes are healthiest. For an appetizer, choose a clear, broth-based soup with vegetables and/or beans. Order a garden salad and ask for the salad dressing or sauces on the side so you can spoon on just a tablespoon. Choose an entree with lots of whole grains (such as brown rice or whole wheat pasta) and vegetables that are prepared with a healthy fat, such as olive oil or canola oil. Avoid cream-based dishes and fried foods. Instead, enjoy grilled, barbequed or roasted meats, chicken, or fish.

2. Portion control-
Share a large entree or put aside half the dish and take the rest home to enjoy the next day. Eat family style by ordering one less dish than people in the group, and sample from each dish.

3. Dessert-
Choose fruit for dessert. As a special treat, share a rich dessert and eat only a few bites.

4. Fast Food-
Many fast food restaurants are providing healthier meal choices. Look for salads and low-fat and low-sugar dishes. Choose grilled, broiled, baked, roasted and steamed foods. Avoid fried, crispy, and creamed foods.

REFERENCES:
1. Harrod A et al. American Public Health Association 132nd Annual Meeting and Exposition, Washington, DC, November 6-10, 2004.

2. Olson K et al. American Heart Association Scientific Sessions 2005, Dallas, November 13-16, 2005.

3. Hatfield, H. Eat Out, Eat Smart. WebMD, March 8, 2006.