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Eating smart at home? It’s a challenge, but you can do it once you’ve stocked your kitchen with heart-smart foods. Going out to eat? That’s a whole different story. Suddenly, you’re tempted by Alfredo and au gratin. You rationalize deep-fried broccoli as a nutritious appetizer. And that dessert tray calls each time it passes your table. But you can navigate these nutritional minefields and enjoy a meal that you don’t have to cook or clean up. Here are a few tips to keep you on the right path for heart health:
Before You Even Leave the House…
Preview the menu. Stop by your favorite restaurants as well as others you’d like to try and request copies of their menus. Or check the Internet—many restaurants post menus on their Web sites and also list the nutrition facts. Choosing your meal ahead of time may reduce the chances that you’ll succumb to the sight and scent of less-optimal choices.
Save room in your budget. Make wise food choices for the rest of the day and you may have some discretionary calories (100 to 300 for most people) left to splurge on luxuries like a sweet baked good or a glass of wine.
When Ordering…
Go first. That way, you may not be swayed by others’ choices.
Be nosy. Go ahead and ask your server questions about items on the menu—preparation, portion sizes, and so on. You may even want to make a special request—like combining pasta with steamed vegetables—for a more nutritious choice.
Be smart with beverages. Better choices include water (ask for a slice of lemon, lime, or orange to add zip), fat-free or low-fat milk, calorie-free carbonated beverages, and unsweetened tea. For a change or pace, order sparkling water with a maraschino cherry.
Start with a salad. Try to pick a selection packed with veggies. Of course, ask for the low-fat dressing “on the side.”
Veg out. Maximize your vegetables by choosing dishes such as stir-fries or kebabs. It’s also smart to select vegetables (and fruits and legumes) that contain folate.
Favor fish. If you can’t make up your mind, order fish for a smart choice. Some research shows that consumption of two omega-3 fatty acids found in fish, EPA and DHA, may reduce the risk of heart disease when combined with a low-fat diet. Best omega-3 choices: salmon, tuna, and mackerel.
Choose your method. Order steamed, grilled, baked, blackened, or broiled food. Limit foods that are fried or sautéed.
Posted by HoodiaPharm HungerAway ::
4:43 AM ::
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