Healthy Eating/Recipes

Eating Out

restaurant eatingA friend and I were having a discussion about maintaining one’s weight when you eat two meals daily in a restaurant. OK, we might also have mentioned a mutual acquaintance and said something about his weight. Strictly informational, not judgmental.

She suggested it was impossible to watch your weight when eating out all the time. I agree with “improbable” but not impossible.

One has to be mindful of two things. First, the restaurant is there to please you and does that through large portions and the triumvirate of salt, fat and sugar and, second, you have to care about your health.

So, eating healthy is no easy task when a delicious meal sits in front of you.

Here are 8 tips to keep in mind if you want to eat better when frequently (or even occasionally) dining out:

  • Alcohol calories add up quickly
  • Appetizers are often fat laden
  • Appetizers used as an entree can help “right size” your portion
  • Bread baskets/chips and such can be declined BEFORE they’re brought to your table
  • Side dishes can make up your entire meal
  • If there’s a convenient fridge post-meal, consider taking half your meal with you
  • Salads can come to the table naked so you can decide how much dressing it needs
  • Hot, broth-based soups serve to curb your appetite (assuming you’re paying attention)

The typical restaurant meal weighs in at about 1000 calories so you’ll want to contemplate YOUR calorie needs before placing your order. Deciding what you’ll eat before you enter the restaurant and even ordering without opening the menu are good strategies too.

What restaurant strategies do you use to be well?



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Quick Bites

Three bites today.

Breast feeding seems to have long-term significant positive health effects in humans. American Indians and Alaska Natives have a higher incidence of obesity compared to non-Hispanic whites. Looking at those two factors, a published longitudinal study (looking at the same individuals for many years) found the those infants who were breast-fed for at least 6 months had lower levels of obesity in adolescence.


Annals of Internal Medicine published data from more than 27,000 people in one of our largest and longest studies in the US. Nutritional supplements were the focus. Most commonly consumed supplements were vitamins C, E and D and the minerals calcium, zinc and magnesium. The results indicated that for our two leading causes of death in the US (heart disease and cancer) nutritional supplements do not decrease one’s risk. One comical stat was that the people taking supplements were most often the ones who already achieved an adequate nutrient intake from food. Lycopene was a single exception and we’ll tackle that one in another Minute. But food first is the bottom line.


The Food and Drug Administration has taken out after companies claiming their brain supplements will “prevent, treat or cure” diseases including Alzheimer’s. And haven’t we been inundated with radio ads for pills that boost brain function? Maybe some day, but not today. Since supplements are not regulated, over-the-top claims are typical…until the feds step in. Better brains are aided by a healthy diet, exercise, sleep and adequate hydration. Not close to being news, right?

Eat a colorful diet to be well,




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