Friday February 23, 2001

Tips for Eating Out Healthy

For me, going to a restaurant is a social time-to see people, for conversations, and to network. Sometimes I eat before I go: (I don't always trust the food). If I haven't eaten beforehand, seldom do I order a full entrée. Instead, I share with someone or take half of it home. Or I order two appetizers, or a salad and an appetizer, instead of an entrée. I treasure my energy and I don't want to do anything to jeopardize it. I bet you'll feel the same way once you get the hang of my program! -- High Voltage

WHAT TO EAT IN A...
Chinese restaurant: Request that dishes be prepared without salt and soy sauce. Order steamed chicken/shrimp and mixed vegetable dishes. Grilled chicken, onion and green pepper on a skewer. Brown rice is often available instead of white. Fresh fruit dessert.

Italian restaurant: Melon; grilled fish, chicken or seafood; salad; steamed, roasted, baked or mashed potato; spinach or other green vegetables. Request that dishes be prepared without salt.

Japanese restaurant: Sushi, sashimi or chirashi (easy on the white rice; skip the pickled ginger and soy sauce). Steamed chicken/shrimp and vegetable dishes. Request that dishes be prepared without salt.

Continental restaurant: Steak; lamb or pork chops; grilled chicken breast; baked or roast chicken dishes without the skin; broiled shrimp or lobster; baked potato, mashed potato or rice; spinach or other green vegetables. Request that dishes be prepared without salt or butter and oil.

Brunch restaurant: Fresh fruit or juice; vegetable omelet with a side salad. Or plain yogurt with fruit and sugar-free granola. Oatmeal with fresh berries.

Fast-food restaurant: Well, try to stay away from these if you can: FAST FOOD RESTAURANTS WILL ZAP YOUR ENERGY BIG-TIME! If you've absolutely got no alternative, go for a salad (if available) and a grilled chicken breast or burger without the bun.

Delicatessen: can of tuna; vegetable plate; salad topped with grilled chicken strips; fresh fruit plate or melon.

Indian restaurant: Dry-roasted tandoori-style chicken or grilled meats with rice. Request that dishes be prepared without salt.

Mexican restaurant: Grilled chicken or beef fajitas; corn-meal tortillas. Rice. Salad.

How to Cook It: Simple preparations are best. Stay away from foods drenched in cheese or butter, coated with crumbs or fried in oil. Choose broiled, baked, boiled, grilled, roasted, or steamed foods. Request a fat-free sauté (done in a skillet over a lower heat than regular sautéing, with a small amount of liquid (say, broth) or a fat-free cooking spray as a substitute for butter or oil.