Dining out can be a great way to spend quality time with friends and family. Health-conscious individuals, however, may find dining out to be a challenge due to the overabundance of unhealthy options and the lack of transparency on restaurant menus. Fortunately, by following these simple steps, you can painlessly make healthy eating choices while out on the town.

Before heading out, be sure to check the menu and have a snack.

Most establishments have their menu available online. Plan a nutritious meal in advance. Selecting your meal beforehand prevents you from being tempted by less healthy options once at the restaurant. To avoid overdoing it, have a small, healthy snack that includes fiber and protein before the meal, so that when the bread basket arrives, you won’t overindulge.

Start your meal smart by avoiding liquid calories and ordering a healthy appetizer.

Try to avoid sodas and alcoholic beverages, as these can quickly add excess calories and sugar. Go for healthier options like seltzer, water with lemon, or unsweetened iced tea. If you’d like an alcoholic drink, avoid one of the pre-made, sugary ones like margaritas or daquaris.  Consider a light beer, a glass of red wine, or a seltzer paired with the alcohol of your choice and a lemon wedge.

Healthy starters can keep you full so you are less likely to overeat when the entrées arrive. Some smart options include a vegetable appetizer, a tossed salad, or a broth-based soup rather than lobster bisque.

Eat your vegetables and steer clear of fried foods. 

Vegetables are high in fiber, which will help you feel full without adding extra calories, so add non-starchy ones (i.e., not potatoes or corn) as side dishes. If your meal normally comes with French fries or onion rings, swap them for a side salad or a vegetable. Avoid anything fried, as well as entrees described as breaded, pan-fried, creamy, or crispy, since these are often higher in calories and fat. Instead, look for menu terms that are broiled, steamed, roasted, and baked – all healthier options.

Making smart eating choices while dining out is possible. By preparing before the meal, you can dine out without the guilt. Remember, indulging is okay occasionally; just try to get back on track for the next meal.

A low-fat diet was once touted as the best for weight loss and optimal health. Groceries stocked low-fat foods on the shelves and everyone avoided fat like the plague. Unfortunately, the low-fat diet trend did America a great disservice. In fact, obesity rates in the United States have consistently climbed. Adena Neglia, MS, RDN, CDN, Senior Dietitian at The Mount Sinai Hospital, explains why fat is not the enemy and how to incorporate ‘good fat’ into your diet.

Do fatty foods make you fat?

Let’s clear up a common misconception: Fat does not make you fat. We gain weight when we eat in excess of our needs, whether the excess comes from protein, carbohydrates, or fats. From a weight management standpoint, fat makes food taste good. When we eat it, we feel more satiated and wind up craving and eating less food later on. In fact, getting adequate amounts of healthy fats in your diet may make managing your weight easier.  From a health and wellness standpoint, fat is needed to help our bodies absorb certain fat-soluble vitamins, including vitamins A, D, E, and K. In the brain, fat stimulates the creation of new brain cells and improves our memory. Fat is critical for reproductive health in men and women because it is used to both produce and balance our hormones.

What is a ‘good’ fat?

As with any macronutrient, quality matters. Healthy sources of fat include avocados, olive oil, nuts, seeds, grass-fed beef, and fatty fish. Incorporate healthy fat into your diet by mashing avocado on toast or pureeing it into a sauce for zucchini noodles. Drizzle olive oil on vegetables to roast them or use as a dressing with lemon on a salad. Add chopped nuts to yogurt and oatmeal or eat them as a snack by themselves.

So, what fat do I need to limit or avoid?

Trans fat. Found in most processed and packaged foods—such as cake, cookies, chips, and crackers—it can be hidden on the nutrition label as “partially hydrogenated oils.” This kind of fat is terrible for our hearts. Not only does it raise your LDL (“bad”) cholesterol, but it also lowers your HDL (“good”) cholesterol. In 2013, the U.S. Food and Drug Administration (FDA) specifically designated partially hydrogenated oils as no longer “generally recognized as safe.”

How can I avoid trans fat?

Choose whole food sources and check your labels for lurking trans fat. Here’s a list from the FDA of foods that contain trans fat.

For those on dialysis, registered dietitians can sometimes sound like a broken record: “EATMOREPROTEINEATMOREPROTEINEATMOREPROTEIN!”

There’s a reason why this is your nutritionist’s mantra. Protein is extremely important for dialysis patients, because the treatment filters out protein. If you are on dialysis, you must replace the nutrients lost; otherwise, you may experience muscle wasting and fatigue, or your immune system may not function well.

Anyone who has ever gone food shopping knows that protein-rich foods, such as meat and fish, tend to be the most costly items in your shopping cart. However, it is possible to buy protein without breaking the bank.
Try adding the following inexpensive, protein-rich options to your diet:

Eggs

Compared to meat and fish, eggs are a relatively inexpensive yet potent source of protein—a three-egg omelet has as much protein as a three-ounce burger. While eggs have gotten a bad rap because of their cholesterol content, it is important to note that the dietary cholesterol found in eggs will not raise your blood cholesterol as much as saturated fats like those found in sausage, fried foods, and cheese. Also, most people on hemodialysis tend to have low cholesterol levels. Be sure to check with your doctor or nutritionist before adding more eggs into your diet.

Fish

While salmon and tuna are great, economical options such as perch or tilapia are delicious and have just as much protein. Cut down on costs by purchasing fillets which limit waste and have the lowest price per pound. If you shop at a local fish store, go at the end of the day. They may cut the price to clear out the day’s inventory, in order to make room for tomorrow’s catch.

Additionally, canned tuna is a good buy and markets often have it on sale. Chunk light tuna has just as much protein as white tuna for a lower price. Salt-free tuna tends to cost more. Remove salt at home by emptying a can of regular tuna in a strainer, then run under water.

Chicken and Turkey

Chicken and turkey are relative bargains. A whole chicken is usually inexpensive and will feed an entire family. Leave leftovers for later in the week if you live alone. You can use the bones to make soup stock. If you prefer boneless chicken, the thigh tends to be cheaper than breast and has just as much protein. Also, ground chicken and turkey make great burgers.

Meat

When shopping for red meats, go for lower-priced cuts. Round steak is cheaper than sirloin or club steak and very high in protein.

In addition to the above, dialysis patients should check their phosphorus levels with their doctor or registered dietitian. If levels are low or well controlled, beans or cheese may be incorporated as an inexpensive, and tasty, protein source.

Remember: there is no pill that you can take to increase this important fuel source. The only way to get enough protein is through nutritious food.