In Naperville, we have many choices for eating out… but we want to make our choices health ones. So what makes a menu item a healthy choice? Well, that really depends on our personal goals. Some of us (myself included) request changes to a menu item to accommodate a food intolerance or sensitivity, which makes us healthier and prevents inflammation. Others are trying to reduce their calorie intake; so choosing a healthy item from the menu (which varies by restaurant) can mean lower fat and lower calories.
Here are a few guidelines to follow when we want to request a few changes for our menu choice:
- Request a vegetable instead of potato or rice. While white potatoes and rice do have some nutritional benefit, they are nothing compared to broccoli, asparagus or even a sweet potato. The abundance of nutrients (and lower calories) from a vegetable choice far surpasses a potato or rice.
- Ask for a side salad instead of soup. Not all soups are bad. Broth based soups like French Onion or Vegetable, are a healthier choice than cream based soups, but the sodium content of restaurant soups is usually very high. Salad offers us leafy greens (the nutrition power-house) as well as other vegetables, giving us a lower calorie option packed with nutrients. Make a healthier choice with the dressing by asking for a vinaigrette or simply olive oil and red wine vinegar, a staple in most restaurants.
- Request a fruit-based dessert if you choose to have dessert. A dish of fruit is the best choice, even with a dollop of whipped cream.
By making these three changes the next time we eat out, we will save calories, boost our nutritional intake and probably have us walking away from the meal feeling better.
