{"id":6621,"date":"2017-08-08T08:30:54","date_gmt":"2017-08-08T12:30:54","guid":{"rendered":"http:\/\/blogs.butler.edu\/healthyhorizons\/?p=6621"},"modified":"2017-08-02T13:27:58","modified_gmt":"2017-08-02T17:27:58","slug":"go-ahead-and-eat-out-smartly","status":"publish","type":"post","link":"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/go-ahead-and-eat-out-smartly\/","title":{"rendered":"Go Ahead and Eat Out Smartly!"},"content":{"rendered":"<h2 class=\"headline\">Who\u2019s cooking tonight? Don\u2019t roll your eyes.<\/h2>\n<p>We know how hectic life is \u2013 working late, after-school activities, trying to cram in a gym session, and catching up with friends, or better still, your spouse! Sometimes cooking at home just isn\u2019t an option.<\/p>\n<p>What you need to know is that there are healthy options when dining out. Many restaurants now offer delicious meals and menu items that are better for you. But it still takes a little bit of effort and a splash of willpower to construct a healthy meal away from home.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-6623 alignnone\" src=\"http:\/\/blogs.butler.edu\/healthyhorizons\/files\/2017\/08\/dining-out-smart.png\" alt=\"\" width=\"325\" height=\"221\" \/><\/p>\n<h2>So what do you need to know, do and look for when dining out?<\/h2>\n<p><strong>Let us break it down for you with our top ten tips:<\/strong><\/p>\n<ul>\n<li><strong>Search it.<\/strong>\u00a0This is the information age! Look up the menu and decide what you want before you go. Lots of restaurants and fast food chains now have nutrition information on their websites.<\/li>\n<li><strong>Look for clues.<\/strong>\u00a0The menu may have \u201chealthy\u201d designations or symbols, or key words in the names of some items (like light, fresh, fit, vegetarian, skinny, and so on) which indicate they could be a better choice.<\/li>\n<li><strong>Check it out.<\/strong>\u00a0In select restaurants, look for the\u00a0<a href=\"http:\/\/www.heartcheck.org\/\" class=\"broken_link\">Heart-Check mark<\/a>\u00a0on the menu. It\u2019s an easy way to spot healthier choices that meet the trusted nutrition standards of the American Heart Association.<\/li>\n<li><strong>Use your words.<\/strong>\u00a0Sure, nobody wants to be \u201cthat guy,\u201d but it\u2019s really OK to ask your server or even the chef about ingredients, preparation methods, or\u00a0<a href=\"https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Smart-Substitutions-to-Eat-Healthy\" class=\"broken_link\">substitutions<\/a>.<\/li>\n<li><strong>Just say no.<\/strong>\u00a0Resist the upsell and freebies. Yeah, we know the cocktails and appetizers can be tempting, but just remember they can add fat, sodium, sugar and calories \u2013 not to mention expense &#8212; that you don\u2019t need. And while you\u2019re at it, you don\u2019t have to accept the \u201ccomplimentary\u201d bread and butter or chips and salsa!<\/li>\n<li><strong>Color your plate.<\/strong>\u00a0The kiddie crayons on the table aren\u2019t the only way to add color to your meal! Look for\u00a0<a href=\"https:\/\/healthyforgood.heart.org\/Add-color\" class=\"broken_link\">colorful fruits and vegetables<\/a>\u00a0you can add as sides or substitutes for other ingredients in your dish.<\/li>\n<li><strong>Have it your way.<\/strong>\u00a0What do you do if you just can\u2019t find a healthy option? Be bold, and see what\u2019s possible! Combine side veggies or items from different dishes. Ask if they can prepare your food to order. This may not work in the drive-thru window, but most chefs at sit-down restaurants want to be able to satisfy their diners, so it\u2019s worth a shot!<\/li>\n<li><strong>Check your oil.<\/strong>\u00a0Ask about butter, solid fats and\u00a0<a href=\"https:\/\/healthyforgood.heart.org\/Add-color\/Videos\/Healthy-Cooking-Oils-101\" class=\"broken_link\">cooking oils<\/a>\u00a0used in the kitchen, and request that healthier nontropical vegetable oils be used instead. Swap the bad fats for healthy ones your body actually needs!<\/li>\n<li><strong>Keep it on the side.<\/strong>\u00a0Request that butter, cheese, toppings, salad dressings, sauces and gravies be served on the side so you control how much you use. Look who\u2019s in the driver\u2019s seat now!<\/li>\n<li><strong>You can half it all.<\/strong>\u00a0If the\u00a0<a href=\"https:\/\/healthyforgood.heart.org\/eat-smart\/articles\/portion-size-versus-serving-size\" class=\"broken_link\">portions<\/a>\u00a0are large, share an entr\u00e9e or set aside half to take home before you start eating. Split \u201cindulgences\u201d like appetizers, fries and desserts. Don\u2019t supersize it, rightsize it.<\/li>\n<\/ul>\n<h3>Here are some easy swaps that will help you make the healthy choice:<\/h3>\n<table>\n<tbody>\n<tr>\n<td>\n<h3>LOSE IT<\/h3>\n<\/td>\n<td><\/td>\n<td>\n<h3>CHOOSE IT<\/h3>\n<\/td>\n<\/tr>\n<tr>\n<td>bacon, sausage &amp; other fatty, salty meats<\/td>\n<td><\/td>\n<td>skinless chicken, fish, lean meat<\/td>\n<\/tr>\n<tr>\n<td>white bread, rice and pasta<\/td>\n<td><\/td>\n<td>whole-grain versions<\/td>\n<\/tr>\n<tr>\n<td>cream-based or cheese soups<\/td>\n<td><\/td>\n<td>broth-based soup with lots of veggies<\/td>\n<\/tr>\n<tr>\n<td>deep-fried, pan-fried, extra crispy, creamed, stuffed<\/td>\n<td><\/td>\n<td>grilled, saut\u00e9ed, roasted, steamed, baked, poached<\/td>\n<\/tr>\n<tr>\n<td>fries<\/td>\n<td><\/td>\n<td>baked potato or side salad<\/td>\n<\/tr>\n<tr>\n<td>refried beans<\/td>\n<td><\/td>\n<td>pintos or black beans<\/td>\n<\/tr>\n<tr>\n<td>sour cream, queso<\/td>\n<td><\/td>\n<td>guacamole, pico de gallo<\/td>\n<\/tr>\n<tr>\n<td>salty sauces like soy, teriyaki, cocktail, au jus<\/td>\n<td><\/td>\n<td>light sauces flavored with herbs, spices, vinegar, wine<\/td>\n<\/tr>\n<tr>\n<td>all-you-can-eat, supersize, buffet<\/td>\n<td><\/td>\n<td>a la carte, light menu, salad bar<\/td>\n<\/tr>\n<tr>\n<td>traditional desserts, cookies, ice cream<\/td>\n<td><\/td>\n<td>fresh fruit and fruit-based desserts<\/td>\n<\/tr>\n<tr>\n<td>regular soda, sweet tea, sugary cocktails<\/td>\n<td><\/td>\n<td>water, 100% juice, diet soda, seltzer, spritzers<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>Be prepared when you go out to eat. Healthy choices can be found if you know what to look for and how to ask.\u00a0<em>Bon appetit!<\/em><\/p>\n<div class=\"article-date\">Last Updated: January 10, 2017<\/div>\n<p class=\"copyright\">Article copyright\u00a0\u00a9\u00a02016 American Heart Association.<\/p>\n<p>https:\/\/healthyforgood.heart.org\/Eat-smart\/Articles\/Dining-Out-Doesnt-Mean-Ditch-Your-Diet<\/p>\n<!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Who\u2019s cooking tonight? Don\u2019t roll your eyes. We know how hectic life is \u2013 working late, after-school activities, trying to cram in a gym session, and catching up with friends, or better still, your spouse! Sometimes cooking at home just &hellip; <a href=\"http:\/\/blogs.butler.edu\/healthyhorizons\/think-before-you-eat\/go-ahead-and-eat-out-smartly\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n","protected":false},"author":9193321,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[313095,15132],"tags":[],"class_list":["post-6621","post","type-post","status-publish","format-standard","hentry","category-lighten-up-your-recipe","category-think-before-you-eat"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/paB9fc-1IN","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6621","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/users\/9193321"}],"replies":[{"embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/comments?post=6621"}],"version-history":[{"count":2,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6621\/revisions"}],"predecessor-version":[{"id":6624,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/posts\/6621\/revisions\/6624"}],"wp:attachment":[{"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/media?parent=6621"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/categories?post=6621"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/blogs.butler.edu\/healthyhorizons\/wp-json\/wp\/v2\/tags?post=6621"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}