Food… it’s an art, whether you love American, Mexican, Japanese, Chinese or Italian. It brings families and friends together not just over holidays but after long workdays or short weekends. Dining out creates memories, provides entertainment and pleasure.
Because we spend so much time dining out, let’s make sure we don’t overkill our hearts! Literally.
We want to eat healthy. But how can we do it when portion sizes are huge and our salads are really soups when the dressing drips down from our forks as we take a bite. Do we really care that the pasta was tossed in butter when it tastes so good? Don’t answer that!
Knowing heart-healthy food choices is a start. Foregoing the extra bread is a no brainer. So, do it! Asking questions about the menu and standing firm behind your healthier choices is a must.
Everyone’s food needs are different. Some need to worry about salt intake, some sugar and others need to worry about calories. Regardless of who you are, avoiding certain dangerous foods may help your heart stay healthy.
Here are take-out suggestions before you dine-out :
Chinese
“Chinese food can be a hidden salt mine,” said Sari Greaves, a spokeswoman for the American Dietetic Association . Ask for sauce on the side (this could apply to salad dressings too). Try steamed chicken, seafood or tofu with veggies. Stir-fried dishes are fine since they are cooked quickly. Bur crispy, deep-fried or double-sautéed is a no-no.
Italian
Try bread with olive oil not butter. A shrimp cocktail might be a better alternative than salami and cheese anti-pasta. If you absolutely have to have cheese, sprinkle it on top of a dish. Avoid deep-fried or butter cooked meats or seafood. Grilled, broiled or poached seafood with a small order of pasta and garlic sounds delicious. Adding tomato sauce or oil is fine instead of cream or cheese.
Japanese
Sushi means raw. It’s simple simplicity! Try salmon, tuna, mackerel or halibut and avoid tempura-style rolls. They contain mayonnaise. Dip in low salt soy sauce only, if you must.
Mexican
Seafood and chicken is much better than a cheese-filled burrito or taco. A vegetable fajita and black beans will give you fiber and protein. Skip the sour cream and try pico de gallo or salsa. It contains avocadoes, tomatoes, and onions. Rice may be heavily salted so limit your intake.
From reading this small summary of suggestions you probably found that there are a few common points: decreasing salt, cheese, meats, deep fried foods, salad dressings, even limiting intake of good carbohydrates. Let me add that eating slowly and chewing properly may take a bit longer but you will feel full faster. Thus, you will eat less amount of food.
We cannot physically see our hearts or arteries, so it is hard to realize the long term affects of dangerous foods. Imagine the worst case scenario: grease flowing in your veins/arteries , taking at least 10 medications later in life, having a heart attack at a younger age and leaving your kids behind.
Helpful websites:
Tips for eating out- (American Heart Association) - Covers suggestions and substitutions for most kinds of restaurant foods
Your guide to eating out - (American Diabetes Association) - many useful tips to help you eat healthier when dining out
Restaurant eating tips - (American Cancer Society) - Enjoy the foods you love without a calorie overload
Dining out and losing weight -(Weight Watchers) - With these do’s and don’ts, there’s no need to fear a meal out. Links to a wide range of articles
*** Think ahead and remember to take, “Baby steps!” as Richard Dreyfuss encouraged Bill Murray to do in the movie What About Bob?