Eating Out, the Healthy Way

Source: AARP.org | September 21, 2004

Americans do love to eat out. Around 57% of us eat meals and snacks away from home on any given day according to the United States Department of Agriculture (USDA). "So what," you say? Two-thirds of Americans are overweight or obese and that costs an estimated $117 billion in health bills. Why so much? Obesity increases the risk of serious diseases like cancer, heart disease, stroke, and diabetes.

What's the connection between these figures?

While our appetite for eating out can't shoulder the full blame for our growing waistlines, some experts say it is part of the problem. Restaurant food is usually higher in calories, sodium and unhealthy fats and lower in nutrients compared to home-cooked food. Restaurants also serve larger portions, meaning we often eat more than we do at home. Too little physical activity and eating more in general also contribute to weighing down Americans.

Choose Restaurants Wisely

• Avoid places that lure you in with dessert carts or all-you-can-eat or buffet-only specials. Look for places that offer a variety of foods. Try going Asian or vegetarian for different, tasty selections.
• Skip the burger and pizza joints, look for places that offer fruit, yogurt, soup, sushi, and sandwiches or wraps. If you're stuck with fast food, check to see if healthier options are available, such as salads, fresh sandwiches or yogurt.
• Look for a place that offers menus with nutrition information.
• Don't wait until you're starving to find a place to eat. You'll be more likely to walk into the first place you see, regardless of the kind of food it serves. Plan ahead; buy an apple, some nuts, or other healthy snack to tide you over.

Select From the Menu Carefully

• To avoid unhealthy and high-calorie fats, choose steamed, poached, broiled, baked, grilled, or roasted foods over deep-fried.
• Pass on gravies and sauces. If you have a salad, ask for dressing on the side.
• Limit appetizers, bread and butter, and other fillers. If you must have something before your main meal, order a light soup.
• If you like wine at mealtime, have it with your main dish. Stick with water while you're waiting.
• For dessert, try herbal tea or decaffeinated coffee. If you just can't resist dessert, order something with fruit and split it with a dining partner.
• If your order is way too large, you don't have to finish it. Ask for a "doggie bag" and make another meal of your leftovers the next day.
• If you see something on the menu that interests you, ask the waiter how the dish is prepared. Ask if you can request healthy substitutions (baked instead of fried, olive oil instead of butter).

Nutrition Labels on Menus

Federal law requires nutrition labels for most processed foods sold in stores. The law includes meats and chicken. However, there are no similar guidelines for restaurant food, and most of us underestimate the number of calories it provides.

Would having nutrition information on menus help you make healthier choices? With more people eating out and gaining weight, that's what some experts think. Most Americans agree. Surveys show around two-thirds support nutrition labeling on menus and menu boards in fast-food restaurants.

Most of us read food labels to help make healthy choices. Food labels help people with diet-related diseases make proper choices by indicating how much salt, sugar, fat, cholesterol, vitamins, and minerals are in each serving.

While efforts are underway to make menu labeling happen, consumers must rely on restaurants to voluntarily supply this information. We should also use our own personal judgment.

Food and menu labels can help us make better choices by telling us what's in the food we eat and how many calories we're getting. But the bottom line is that healthy eating is up to you. Choose wisely and reap the benefits of better health!

AARP Resources

Read Food Labels for a Healthier Diet
Reading food labels can help you have a healthier diet, lose extra pounds, or keep a healthy weight.

Foods to Fight Disease
Research shows a healthy diet could help or prevent a number of health problems, including cancer, diabetes, heart disease, and obesity.

Additional Resources

Portion Distortion Interactive Quiz
We've all heard of "super-size it." Take this fun quiz to really see how food portions have changed over the years and what that means to you in extra calories.

Center for Science in The Public Interest
Information on food labels, dietary guidelines, trans fats, and other topics related to diet and health.

Test Your Food Label Knowledge (USDA)
Take a quiz to test your knowledge of food labels and find lots more information.

Books

Find these books online at Borders.com.

Healthy Highways: The Road Guide to Healthy Eating
Nikki Goldbeck, David Goldbeck, Ceres Press, March 2004

Guide to Healthy Restaurant Eating
Hope S. Warshaw, McGraw-Hill/Contemporary Distributed Products, April 2002

What to Eat When You're Eating Out: A Guide to Making Smart Choices in America's Favorite Restaurants
Hope S. Warshaw, McGraw-Hill Companies, January 2006