Kelly Hogan, MS, RD, CDN, is a registered dietitian who has worked within the Mount Sinai Hospital for the past three years, now focusing on breast cancer nutrition for the Dubin Breast Center. Kelly provides individual counseling in the areas of wellness, weight management and symptom/side effect management, in addition to creating patient education and wellness programs
Spring has finally sprung on the east coast, and the lure of outdoor dining has returned in full force. While I am a big advocate for cooking most meals at home – on average, restaurant meals or takeout contain more sodium, fat and sugar than home-cooked ones – enjoying a salad, sandwich or four course meal al fresco is one of life’s simple pleasures. The good news here is that it’s possible to dine out healthfully by making smart choices, without sacrificing fun or flavor. Review these key strategies before heading out into the sunshine this season (and don’t forget your sunglasses!).
Be assertive – your server is a wealth of knowledge not only about what’s on the menu, but how the food is prepared and possible alternative preparation methods. Don’t be afraid to ask for these details, as well as possible substitutions or small tweaks to help make your meals healthier. For example, you can (and should!) ask for:
- Dressings and sauces on the side – we always use less when adding them ourselves!
- Mustard, avocado or hummus instead of mayonnaise or cheese on sandwiches and salads
- Steaming, baking or broiling instead of frying proteins and vegetables
- Side salad or steamed vegetables instead of French fries or other high fat starch
- Brown rice or whole wheat instead of white versions
Have a plan – try not to go in “blind” – being presented with a new menu can be overwhelming, and might make an on-the-spot healthy choice more difficult. Review the menu online before you leave home and decide what you’re going to order before setting foot into the restaurant. This can help you avoid ordering high fat appetizers, starchy entrees and sugary cocktails, and instead focus on the healthy options available and possible substitutions. Having a plan can also help you avoid succumbing to peer pressure to “just order a bunch of things,” which makes portion control and healthy choices much more difficult! Whatever meal you choose, aim to include at least two servings of veggies (1 cup cooked or raw, 2 cups leafy greens = 1 serving), which is a nutrient-packed way to promote satiety, as well as a lean protein like fish or tofu and no more than one serving (1/2 cup) of a whole grain like brown rice or quinoa.
Watch the portions – portion size of restaurant meals can be twice the size of those prepared at home, and when presented with them we often, sometimes inadvertently, consume most of what is on our plates without listening to hunger and satiety cues. Try ordering an appetizer as your entrée, which are typically more along the lines of an appropriate portion, or asking for half of your meal to be wrapped up before you even get your plate. If having dessert (which is totally ok! I love a good slice of carrot cake), split it with your dining companions to satisfy that craving for something sweet but control the portion size.
Keep the alcohol in check – a refreshing cocktail, cold beer or glass of chilled wine is often associated with sidewalk dining and can make a lovely accompaniment to a meal. The key here is to remember that alcoholic beverages are not calorie-free, however! In fact, some cocktails can contain just as many calories as your meal. To avoid going overboard, keep it simple and aim for plain or sparkling wine, light beer or simple spirits with club soda, and stick to 1-2 drinks at most. Alternate your cocktails with water or sparkling water with lemon – this helps keep you hydrated and spreads out the time between alcoholic beverages.