Eating Healthy While Eating Out

posted on October 31, 2012

Whether you are diabetic, have high blood pressure or are just counting calories, you can enjoy meals away from home. Here are some suggestions to make eating out a healthy and happy occasion:

  • Plan your meals wisely. If a favorite of yours is a higher fat entrée, eat a lighter meal or choose fruit for dessert rather than chocolate cheesecake to help reduce extra calories or fat.
  • Control "extras" on food as much as possible. Request to have extra items such as whipped cream or shredded cheese deleted from the menu selection. They can add calories and may make a difference between maintaining or gaining weight. Salad dressings, special sauces, gravies and mayonnaise should be served on the side. Use little or no salt on your foods. Food containing considerable amounts of sugar should be avoided or limited. Hot pepper sauce, sweet & sour sauce and fat-free mayonnaise can add flavor without adding unwanted extras.
  • Keep meal portions small. A recommended portion size of meat is about the size of the palm of your hand. Because most restaurants serve large portions of meat, take part of your meal home with you. Grilled or broiled meats are better choices. However, even meats cooked this way can vary widely in fat and calorie content.
  • If you drink alcohol, keep intake moderate and drink only with meals. A general rule of thumb for what constitutes “moderate” alcohol intake is one to two servings per day. Twelve ounces of beer, five ounces of wine or one and one-half ounces of hard liquor counts as one drink. Consuming drinks with food helps lessen the effects of alcohol because the alcohol goes into your system slower.
  • If you have existing health problems, make sure you talk with your physician first about alcohol intake or special dietary needs.

If you have any questions in regards to the information contained in this article, contact Kuakini’s Health System’s Marketing and Public Relations Office at 547-9168.

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*The medical information on this site is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. The information on this webpage does not constitute medical, nursing or other professional health care advice or diagnosis and should not be relied upon for treatment. Please consult your health care provider before making any healthcare decisions or for guidance about a specific medical condition. First Hawaiian Bank expressly disclaims responsibility, and shall have no liability, for any damages, loss, injury, or liability whatsoever suffered as a result of any decision made or action taken based on your reliance on the information contained in this site.

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