Dining Out in a Healthful Manner

Dining out is a way of life in America, but sometimes people wonder whether they can enjoy a meal away from home because of concerns about fat and cholesterol intake.

Riska Platt, a registered dietitian, writes in a newsletter published by the Bertolli Nutrition Center in Seacaucus, N.J., that it is possible to eat healthfully when dining in a fine restaurant, a diner, a coffee shop or a fast-food outlet.

Platt offers guidelines on restaurant dining that will benefit your body and make you feel good about what you eat:

--Plan ahead and “bank” some calories before dining out. If you plan on dinner out in the evening, eat sparingly at breakfast and lunch. For major events, begin “banking” extra calories early in the week or month.

--Choose your restaurant carefully. Establishments that prepare food “to order,” rather than in advance, are better equipped to deal with special dietary requests.

You Get Your Choice

Ethnic foods such as Italian or Japanese offer choices emphasizing vegetables, rice and pasta. Order brown rice and steamed entrees in Oriental restaurants, choose light sauces on pasta and request olive oil on salads.

--Scan the entire selection on the menu. Frequently, there are categories with specialties for health-conscious diners. If in doubt, ask how the items are prepared and what foods might be good choices for you.

--Make special requests. Remember that as a paying guest, you are entitled to ask for foods to be prepared in a special way. For example, ask that protein portions--seafood, lean meat or poultry--be limited in size. The American Heart Assn. recommends a maximum daily protein intake of 7 ounces.

Request that the meat be grilled, broiled or poached, rather than fried, and that sauces be served on the side.

--Learn to think in terms of calorie and fat trade-offs. Would you rather have an appetizer or dessert? Should you order a cocktail, or would sparkling water with lemon do?