As a working mom I must admit that going out with the family to eat is one of my most sinful indulgences. Some nights I am just too tired to face a kitchen. Having someone else prepare a meal, serve it and clear away the dishes brings me so much joy and not a lick of guilt! But, as a mom, I also want to make sure that my family is eating healthy when we dine out.
If you have younger children, there are many healthy substitutions that can be made for fries and chicken nuggets. (Don’t get me wrong, periodically this combo has been permitted at our table – but as healthier choices have become available, the frequency has dwindled.) You can often ask for a side of celery and carrot sticks with ranch dressing, or apple sauce, or mashed potatoes. Grilled chicken or lean steak tips were a favorite with mine when they were little.
My children are now young adults and their palates have evolved and matured. (I rue the day they both decided that lobster and Filet Mignon were acceptable sources of protein.) It becomes a little harder to eat healthier when dining out now. With a little bit of research, I have found that you can make better choices. Here are just a few things that anyone can do to enjoy a meal out and eat healthier:
- If you are truly health conscious, skip the alcoholic beverages and drink water.
- Always ask for your salad dressing to be put on the side and learn to ask for reduced calorie or fat free selections. Since we are on the salad topic – skip the cheese; those calories can really add up. Try not to load up on croutons.
- Skip the bread, rolls, butter or dipping oil. For the most part, as delicious as they are, the calories consumed are empty ones and carbs turn into sugar in the body.
- Choose lean proteins such as chicken, fish, shrimp and turkey. Also ask that they are grilled, steamed, broiled, baked or poached. A portion of a lean protein will keep you feeling full longer than eating a bowl of rice or pasta.
- Ask for vegetables to be either steamed or grilled. Sautéing or frying is not the healthy choice here. If you decide to select a baked potato or baked sweet potato, once again ask for accompaniments to be placed on the side and enjoy them sparingly.
- Tomato-based sauces are lower in calorie and fat than sauces prepared with cream, cheese, or those which are butter-based. I find that a squeeze of lemon or lime can brighten so many flavors.
- When your entrée arrives at the table, box up one-half to one-third (depending on the portion size served). That way you are sure not to over-indulge in this meal.
The most important thing I have learned is that it’s o.k. to splurge; just try to make careful decisions as often as you can. Exercise your best judgment when deciding on each course. Then, sit back and enjoy!