Eat Out, Eat Smart
From deli to Tex-Mex, here are dining-out choices that won't do in your diet
Pork fried rice, taco supreme, cheeseburger all the way …. no matter what
kind of restaurant you like, chances are that its menu is loaded with
And since Americans eat almost 24% of our meals at restaurants, according to
the National Restaurant Association, making poor choices when we eat out can
really wreak havoc on our waistlines.
The good news is that, armed with a little knowledge, you can put together a
healthier meal at almost any restaurant.
"Good choices consist of meals that have lots of fruits and veggies,
lean fish or chicken, lean cuts of meat, veggie-based sauces instead of cream
sauces -- there are always healthy options on every restaurant menu," says
Sheila Cohn, RD, a spokesperson for the National Restaurant Association.
Experts took us through a range of menus, from deli fare to Italian, for a
step-by-step guide to dining out light.
"The benefit of a deli-type restaurant is that you have more control
over what you eat," says Rick Hall, RD, of Phoenix. "Often, a deli
gives you the option to build your own sandwich, so you can choose whole-wheat
bread, rye, or pumpernickel -- something that's not just pure white
Beyond the bread, be careful of the meats and cheeses.
"As far as the meat goes, a lot of the deli meats can be high in salt,
so sodium can be a concern," says Hall, who is a lecturer at Arizona State
University on nutrition issues. "Pepperoni, salami, genoa ... these tend to
be high in fat and salt, and cheeses tend to be high in fat, so go easy on
these, and opt for the low-fat turkey or even low-fat ham."
Then, start adding veggies.
"When you are building a sandwich, choose high amounts of veggies, like
tomatoes, cucumbers, green peppers, and red peppers, which add a lot of
nutrients," says Hall. "And for condiments, skip the mayo and go for
mustard or a small amount of olive oil and vinegar, maybe with a little pepper
"I've been to China," says Hall. "I've eaten a typical Chinese
diet, and it's nothing like we have here in America. It's high in rice, and
it's high in vegetables, but not high in sugary sauces."
When it comes to a typical Chinese restaurant menu in the U.S., it's easier
to list what to stay away from than what's healthy.
"You want to stay away from the deep fried options," says Hall.
Unfortunately, that includes a good chunk of the menu, including favorites
like the pu pu platter, typically made up of egg rolls, fried shrimp, chicken
wings, chicken fingers, and crab rangoon.
"And watch out for foods on the Chinese menu that tend to be dripping in
sauces, like the sweet-and-sour chicken or pork," says Hall.