Newsletter - February 2014

1. Find out how the dish is prepared.
If the meal is buttered, braised, creamed, or pan-fried, it’s most likely packed with too much sodium, saturated fat, or oxidized fat. High-sodium diets can lead to not-so-wonderful things like heart disease and hypertension. You’re better off with things that are baked, broiled, grilled, roasted, steamed, or poached.

2. Rethink your use of condiments.
According to the Center for Disease Control and Prevention, 90% of Americans consume too much sodium. Help keep that in check by cutting back on condiments like salt, ketchup, pickles, relish, and sauerkraut, and sauces like soy, steak, teriyaki, and honey mustard. Herbs, spices, or lemon juice are healthier alternatives.

3. Plan ahead.
Most restaurants post their menus online. So take a five-minute break and scope out what healthy dishes are offered before committing to a place.

4. Reserve a table somewhere local.
Independent or family-run restaurants often prefer to buy fresh, local products to help their food stand out from the competition. Menus that feature locally grown produce also give chefs the opportunity to create a wider variety of unique and healthy recipes centered around in-season ingredients. Another upside? You look like a champ for supporting your community.

5. Order appetizers as entrees.
The more food you order, the more food you’re likely to eat. Appetizers offer smaller portions and can be healthy when they’re veggie-, seafood-, or chicken-based. That keeps portion sizes manageable.

6. Swap out your sides.
Onion rings, French fries, mashed potatoes, and pasta are all delicious but they’re hardly nutritious. Avoid consuming the excess calories, fat, and salt by swapping them for steamed veggies. If the restaurant offers no substitutions, ask your server to leave the unhealthy stuff off of your plate and order the vegetables separately.

7. Cook at home.
Offering to cook not only puts you in control of what goes on the plate and how it’s prepared, but it tells your date that you’re willing to put forth an effort to please them.

Click here to get more lifestyle tips! And don’t forget to register for one of our free in-person or online support groups.