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How to Dine Out and Eat Healthy

By Sandy Schroeder

You may be eating healthy at home, but still getting tripped when you go out. My resolve to hold the line often evaporates when I wind up ordering one of my favorite dishes.

If you can relate, Harvard Health has come up with some smart ways to solve the problem and avoid the extra calories, sugar, sodium and saturated fats.

Restaurants are also aware of the problem and offer a larger assortment of fruits, vegetables and vegetarian dishes.

Here are some more ways to go.

Pick the right places - Look for restaurants that offer whole grains, lots of fruits and vegetables, and seafood

Skip fried foods - Replace pan fried or deep fried foods with baked, steamed, grilled, roasted or poached dishes.

Avoid fast food - You will have a better chance of finding healthy foods on a restaurant menu than the franchise choices.

Preview the menu - Check online menus before you go to consider a few appealing healthy choices.

Cut back on portions - Ask for smaller servings or consider splitting an order with a friend as you get to enjoy favorites without going overboard.

Avoid sauces and gravies - You can delete them or ask that they be served on the side so you can limit the amounts.

Order extra vegetables - Adding extra vegetables will create a satisfying meal with less fats, sauces or gravies.

Choose your favorite seafood - Enjoy a fresh seafood supper. Add coleslaw or other salads and skip the fries too.

Watch the beverages - Hold the wine or beer down and skip sugared teas or sodas. Opt for coffee, or unsweetened teas or waters with lime or lemon.

Keep desserts light - Choose fruit tarts or fresh berries, peaches or pineapple.

Snack before you go - Consider having a healthy snack before you go out to dinner to muffle your appetite.

Choose lunch over dinner - Then have your favorite salad or soup instead of burgers or steaks.

Limit yourself to one treat - When you go out, consider having a special dessert or your favorite steak, but not both.

Keep expanding your vegetable favorites - As you develop a taste for eggplant, squash, black beans, or leafy greens, it may be easier to order when you go out.

Use spicy foods as a diversion - If you already like spicy foods, look for spicy versions of healthy dishes that substitute peppers for sodium, fats or meat.  

To learn more about your health, wellness and fitness, see your local chiropractor at The Joint Chiropractic in Euless, Tex.

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