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Article Series: Heart Health
I Want A Healthy Heart!
How
To Eat Healthy When Eating Out
When you’re trying to eat healthy, eating
at a restaurant can pose a problem. While the food is usually
delicious and you didn’t have to prepare it, it can also be
loaded with enemies to your heart like saturated fat and sugar.
But most menus offer some healthy selections that can make
eating out both delicious and healthful.
Usually the first people look in the menu for healthy food
is in the salad section. Many salads can be healthy, but you
need to make sure that the ingredients – especially dressings
– are low in saturated fat. In some cases there’s so much fat
and so many calories in restaurant salads, you’d be better
off eating a hamburger!
You can always choose grilled items that are lower in grease.
Chicken makes a lower fat alternative to beef. And fish offers
a heart healthy fat that actually helps to protect your arteries
and veins from cholesterol. Baked or grilled fish is the perfect
option when eating out.
For side items, look for steamed
vegetables and green salads.
Steaming cooks vegetables to perfection while allowing their
natural nutrients to stay intact. Raw veggies are also a good
side item if they’re available.
Carbohydrates when eating out can be a challenge. The goal
of a heart healthy diet is to increase your fiber intake. Look
for whole grain breads and whole grain rice for your starchy
items. These are high in fiber and help keep your cholesterol
levels low.
Portion
control is another issue with eating out. Try splitting
a meal with a friend when you eat out instead of eating the
entire portion on your own. You can also split the meal in
half and box up one portion to take home. This can keep you
from mindlessly eating everything on your plate.
When it’s time for dessert, there aren’t usually a lot of
heart healthy choices. You may want to ask for fresh fruit
as a substitute. Of course, every once in awhile it’s perfectly
okay to have dessert with your meal. The problem comes when
you eat dessert with every meal.
Most restaurants are aware that people are watching their
health. Some restaurants offer special menus for health conscious
guests. You can ask if they have a separate menu. These are
usually lower in fat and higher in fiber. The portions are
also often much smaller. With a little effort, you can eat
heart healthy no matter where you go.
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by SolveYourProblem.com
: 2008
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