Dining Out? Healthy Choices Are In

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A “Dining Out Healthfully” lunchtime seminar was held on July 13th. Rick Shields, Ph.D. offered a full “menu” of choices for making healthy choices when dining out.“Fats, oils, and calories come with foods,” Dr. Shields told attendees. “Research shows that good foods affect our health. When eating out, if you’re selective, there’s no reason why you can’t have a healthy meal. Enjoy healthy and tasty meals!” He offered attendees numerous helpful suggestions on ordering beverages, appetizers, entrees and dessert. Planning on eating dinner out? “Don’t avoid lunch. Curb your appetite by drinking a beverage or eating a piece of fruit before-hand,” Dr. Shields suggested.  Another simple way to contain your appetite is by balancing your meal with fiber-rich foods. He advised having “at least twenty five grams or more of fiber per day.” Great sources of fiber include vegetables such as spinach (7 grams per ½ cup serving), artichoke (4.5 g.), and corn on the cob (5 g.). Lima beans (4.4 g.), lentils (3.7 g.), and peas (2.5 g.) are other great sources of fiber. Dr. Shields’ top 10 tips to healthy dining experiences: Alcohol stimulates the appetite. Instead, try water with a lemon or order sparkling water. A half-grapefruit or tossed salad make nice appetizers. A well-rounded meal consists of ½ plate of greens, ¼ plate of protein, and ¼ plate of starch. Avoid too many starches in one meal (i.e. bread + pasta + rice + potato). Always choose healthier, less fatty foods. Avoid “buttery” or “buttered,” “fried,” “creamed,” “au gratin” and “a la mode” items which have extra fats and oils, and are higher in calories. Order fish, which is low in saturated fat. Order chicken any way but fried. Grilled and skinless are alternatives to fried chicken and jumbo burgers. Try baked, poached, broiled, or steamed dishes. Request to have the gravy on the side. You need not skip dessert. Choose something light, perhaps poached fruit. “If you would like your meal prepared a certain way, don’t be afraid to ask. And if your portions are too large, take home a doggie bag,” he advised. “Will power has to be exercised,” Dr. Shields added. The seminar was organized by Human Resources in conjunction with Harris Rothenberg International.