Healthy Eating On The Go

So, we are good with our eating habits during the week, but come the week-end, or vacation time—well, we know how that goes.

However, eating healthy doesn’t mean that we have to shun family and friends when they gather around the reunion table at a great restaurant. Here are some wonderful hints for those of us trying to remain healthy while navigating the restaurant menu.

1. Salads:

Salads can be very healthy...and they can also be just the opposite. Here's how to ensure that they are the healthful meal you are looking for:

BEST

Salads with fruit, veggies, beans and lean protein, such as grilled chicken or fish.

Dressings that are vinaigrette based. Always have the waiter or waitress bring the dressing on the side. When you get the dressing, use it sparingly.

WORST

Salads containing cheese, sour cream, nuts, tortilla chips or strips, croutons, meats, fried chicken or fried fish. However, if most of the salad doesn't contain these ingredients, there is nothing wrong with asking the waiter/waitress to exclude the ingredient that isn't so healthy.

Cream or mayo based dressings. (e.g. Ranch, Blue Cheese, Thousand Island, French)

2. Soups:

Soups can be a healthy option, but often, they are loaded with butter, oil and highly saturated creams or dairy (cheese).

BEST
Broth or stock based soups that contain fish or chicken, veggies and beans. (e.g., Manhattan Clam Chowder, Gazpacho, Minestrone, Chicken Noodle)

WORST
Those with cream, cheese or milk. (E.g., Bisques, New England Clam Chowder, Broccoli Cheese)

3.Other Appetizers:

Appetizers are a great way of eating light. You can order two appetizers (such as a salad and a protein based appetizer) to keep your portion under control, and get a couple of things you like. That said, a lot of appetizers are fried or greasy, so beware.

BEST

Vegetable based appetizers (E.g., salads, grilled vegetables, veggie spring rolls)

Those with grilled, boiled or seared lean meats (E.g., Chicken skewers)

Fish appetizers that are cooked or sushi style (E.g., Shrimp Cocktail, tuna sushi roll)

WORST

Those that are fried (E.g., fried shrimp, chicken fingers, dumplings, etc.)

Those with cheese (E.g., artichoke/spinach dip, cheese fritters, etc.)

Those that come with chips

4. Side Dishes:

Many side dishes are vegetable based, which is great for getting in fiber and needed nutrients.

Potatoes:
BEST: Opt for whole boiled or baked potatoes or sweet potatoes.
WORST: Stay away from mashed or fried potatoes.

Veggies:
BEST: Opt for steamed or grilled veggies. Be careful though, grilled vegetables can be very oily.
WORST:

Those mixed with milk, cream or cheese (E.g., creamed spinach, broccoli and cheese)

Sauteed vegetables. They are cooked with a lot of oil and if they are cooked too much, they may not be as nutrient dense as their steamed counterparts.

5. Entrees:

Meats, Chicken and Fish:

BEST: Grilled chicken or fish. Grilled meats are okay if they are very lean.
WORST:

Breaded Fish or Chicken (E.g., Chicken Francese, Chicken Parmigiana)

Stuffed Meats (E.g., Chicken Cordon Bleu, Stuffed Lobster)

Avoid meats and fish that are fried (E.g., Fried Shrimp, Fried Chicken)

Fatty meats or fatty pork (E.g., sausage)

Pastas:

BEST:

Those with tomato or broth based sauces (E.g., marinara, puttanesca, olive oil and garlic)

Those with vegetables and grilled or lightly sauteed chicken or fish
WORST: Those with cream, cheese or meat based sauces (E.g., a la vodka, pesto, alfredo, bolognese)