Historically speaking, Americans used to have more time to prepare home cooked meals, however, times have changed and so has the American lifestyle. More Americans nowadays are turning to restaurants as their source for meals. According to a 2011 survey conducted by LivingSocial, the average U.S. adult eats out almost five meals per week in a restaurant. While it's obvious we enjoy dining out, obesity rates are also on the rise. With obesity comes the risk of developing health conditions such as hypertension, cardiovascular disease and diabetes. So how can we dine out and still be health conscious?
And where does the Lehigh Valley fall in the midst of it all? Well, one thing is for sure—we love to eat. More and more restaurants are popping up in the Lehigh Valley and in turn, dining out is becoming a favorite for many locals. A survey I distributed online last month through SurveyMonkey revealed that almost 90% of Lehigh Valley residents dine out. Of the nearly 200 respondents, 34% eat out at least five times in a month, excluding fast-food.
While eating out can be enjoyable and tasteful, we have to be very mindful of what we eat. Choosing nutritious foods at restaurants doesn't have to be daunting. Here are some healthier options to keep in mind the next time you dine out.
Healthier options include:
- Fish or seafood such as crab, clams or scallops
- Lean meat, like filet mignon
- Chicken or turkey
- Legumes such as beans and lentils
Another way to eat healthier is to choose the right cooking method. You don't want to add too many calories with excess fat or pile on the sodium. Steamed, broiled, baked, poached and grilled are the healthier cooking methods.
Cooking methods to avoid include: fried, deep fried, au gratin, creamed and batter fried. These cooking methods are usually high in fat, calories and salt.
Portion have increased dramatically. You don't have to eat the whole entrée. Here are a few tips to help you control your portions when you dine out:
- Try to avoid appetizers. You can reduce your caloric intake just by avoiding appetizers. Each appetizer is usually loaded with 700-800 calories. Appetizers have more calories, fat and sodium than entrées, especially if they are fried. If you don't want to opt out of appetizers, choose healthier options such as a small salad, soup or vegetables. These will help to control your appetite by the time your entrée is served.
- Request a smaller second plate. Before you begin eating your entrée, separate out a portion that you estimate to be a healthy size. Immediately ask for the rest to be wrapped up; this will get it off the table while you eat.
- Sharing helps. If you're out with friends it helps to share your entrée or dessert— this saves you half the calories.
As times have changed so too has the American palette as we continue to explore different types of cuisine. With a little tweaking to your dining skills, dining out can be fun, enjoyable and ultimately healthier on your waistline.
