Lifestyle Medicine Presents:

TIPS FOR EATING OUT
AT RESTAURANTS

by Dr. Marissa Fernandez-Kiemele

The holidays are here and the temptations are huge. Here are

some tips to help you survive this time of year and eat out at

your favorite restaurants without feeling like you've failed.

BEFORE YOU ORDER:

These practical tips will help you make great choices, even before you order:

•  If you're familiar with the menu, decide what you'll order before you enter the restaurant. That will help you avoid the temptation of ordering something that won't pamper your waistline.
•  If you're trying a new place, take some time to study the menu. This will help you avoid making split-second - and often regrettable - decisions.
•  Drink two full glasses of water before your food arrives.
•  Avoid foods described in the following way: buttery, buttered, fried, pan-fried, creamed, escalloped, au gratin or a la mode.
•  Good bread-basket choices are melba toast and whole-grain rolls. Avoid higher-fat muffins and croissants, and skip the butter or margarine.
If you are going to a planned dinner out with friends, try eating a healthy snack and drinking water 30 minutes prior to leaving for the restaurant.

ORDERING ADVICE

Knowing your healthy options and making a few simple requests can help you order tasty, nutritious and healthful meals. These tips will get you started in the right direction:

•  Don't be shy. Ask the server about ingredients or preparation methods for the dishes you're not familiar with. You deserve to know what you're eating.
•  Ask the server to substitute low-fat foods for high-fat ones. For example, ask for steamed vegetables in place of French fries or fresh fruit salad in place of mayonnaise-laden coleslaw.
•  If virtually everything on the menu is high in fat, ask the server whether the chef could prepare a fruit or vegetable platter for you. Most chefs are eager to please.
•  Remove the skin of poultry at the table.
•  Order all dressings and sauces on the side, so you can control your portions.
•  Order vegetable side dishes. Be sure to ask the server to have any sauces or butter on the side.
•  Be selective at salad bars and choose fresh greens, raw vegetables, fresh fruits and beans. Avoid cheeses, marinated salads, pasta salads and fruit salads with whipped cream.
•  Order foods that are steamed, broiled, grilled, stir-fried or roasted. Or ask the chef to prepare the food with very little butter or use healthy oils.
•  If you love potatoes, order them baked, boiled or roasted - not fried. Then ask the server to leave off the butter and sour cream. Try salsa or pepper and chives instead.
•  For dessert, check your menu to see whether the restaurant offers low- saturated fat dishes. If not, order fresh fruit or sorbet. Order fresh, seasonal fruit without whipped cream or a topping.

Put these tips into action and let us know how it worked for you!

Dr. Marissa Fernandez-Kiemele practices at WWMG's Family Medicine Centers in Everett and Silver Lake.  Click here to learn more about Dr. Fernandez-Kiemele