Written by Jennifer J. Shanahan, RD, CDN
During this pandemic, you may find yourself ordering take-out more than usual. It may be that you don’t have the food at home because you weren’t able to get out and shop, you are tired of cooking and need a break or you may want to support your local restaurants. Whatever your reason, dining out can sometimes lead to overindulging and consuming foods that are high in sugar, fat and sodium - which can contribute to high blood pressure. Here are some tips to help you stay on track when ordering out.
Eat half your meal. Most restaurants deliver oversized portions. When researchers analyzed main dishes at independent and small-chain restaurants, the average entree had roughly 1,300 calories. You can share the entree or save the other half for another meal.
Fill up on vegetables. Vegetables give the nutritional value we need with fiber to help make us feel full. Make it a goal to fill half your plate with vegetables.
Limit to ONE carbohydrate. At many restaurants, our orders will have a double dose of refined carbs. Some examples: Indian (rice and naan), Italian (pasta and bread), Mexican (tortillas and rice). Pick your favorite one. The added benefit is this will give you more room for veggies.
Choose a lean protein. Choose chicken, turkey, seafood and fish, beans or tofu. Look for grilled or sautéed as an option; if it is not on the menu, ask if your protein can be grilled.
Limit the saturated fat. Avoid foods that are breaded, battered or deep-fried. Avoid cheese, sour cream and heavy sauces. Ask for dressings on the side.
Making these few simple, healthier choices can make a big difference in how you feel.
To assist our patients during this difficult time, our dietitian remains available via Telehealth. If you would like to schedule an appointment, please call the office at (631) 941-2000, ext 479.