Nothing beats a home-cooked meal, especially one that's
as healthy as it is tasty. But we also understand that especially
during vacation time, dining out is an added pleasure and
a convenience enjoyed by millions of Americans every day.
The next time you have a meal in a restaurant, make sure it
doesn't undermine your otherwise good nutritional intentions.
"Be assertive," says Doylestown Hospital dietitian and nutritionist
Amy Pieczarka, RD, LDN, CCN, CDE. "While some
restaurants label some items on their menus as `heart-healthy,'
don't hesitate to ask how things are prepared and what the ingredients
are. Also, when looking at your plate, mentally divide it.
Meat should take up only a quarter of your plate, a starchy food
a quarter, and the remaining half should be vegetables."
For help managing your weight while learning
about healthy eating, enroll in NEW YOU!,
a comprehensive, eight-week, personalized weight
management program. Call Amy Pieczarka at
215-345-2394 for information.
These tips can help:
1. Enjoy half of your meal: Bring the other half
home, or share your entree with a dining companion.
2. Try a healthy salad dressing: Request
olive oil and balsamic vinegar instead of a creamy dressing.
3. Pass on the bread: It's easy to eat mindlessly
when served a basket of bread.
4. Finish the meal with fruit: Ask for fresh fruit
if you don't see it on the menu.
5. Be mindful of liquid calories: If you have
an alcoholic beverage, limit it to one glass of wine.
6. Make a healthy request: Ask the waiter or
waitress about heart-healthy options.
