 You obviously cannot read the labels of the products used in a restaurant and you cannot know how carefully a chef shops but the fact is many places now offer low fat, vegetarian and heart healthy dishes, many have fresh fish and some even promote organic produce.
You can always get a healthy sushi meal at a Japanese restaurant and I often choose seafood when I eat out because the quality of the fish at a good restaurant is usually better than what I can buy to cook at home.
Here are some tips for avoiding the pitfalls:
Make careful menu selections - pay attention to the descriptions on the menu. Dishes labelled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce are usually high in calories, unhealthy fats or sodium
Look before you leap - check out the chain’s website. Many fast food chains post nutritional information on their websites. The lists are often confusing in their detail but if you frequent a favourite chain and often choose certain menu items, you may be amazed by the calories, saturated fats and sodium you are consuming. Finding satisfying substitutes is more than worth the time and effort.
“Undress” your food. When choosing, be aware of calorie- and fat-packed salad dressings, spreads, cheese, sour cream, etc. For example, ask for a grilled chicken sandwich without the mayonnaise.
Don't be afraid to special order. Many menu items would be healthy if it weren't for the way they were prepared. Ask for your vegetables and main dishes to be served without the sauces. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.
Watch portion size - share or bring a portion home. At a typical restaurant, a single serving provides enough for two meals. To overcome this obstacle, take half home or divide the portion with a dining partner.
Watch your salt. Restaurant food tends to be very high in sodium, a major contributor to high blood pressure. Don’t add insult to injury by adding more salt.
Avoid buffets – even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with low-fat dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds, or wait at least 20 minutes after eating to make sure you’re really still hungry before going back up to the buffet.
Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favourite meal at a nice restaurant, cut back on your other meals that day.
One more point: The spirituality of food.
People in many cultures believe that food conveys a form of vital energy and the emotional and spiritual vibrations of people who have handled it.
Orthodox Hindus place great importance on this quality. They consider the state of consciousness of the cook to be of great influence on the energetic nature of food and they also believe that this will affect those who consume it.
Most of us intuitively accept that food that is prepared with love is better for you than food prepared without it.
When considering eating out a restaurant next time consider this point. The food is made hurriedly often in a high pressure kitchen, where the cooks are stressed and angry and tired. The food is made for the purpose of collecting money. It’s served to you by another tired person, and the atmosphere is one where you must hurry to eat, to clear the table for the next paying customer.
I believe we do not live by nutrients alone. Eating is a major source of pleasure, a focus for social interaction, a time during the day where people come together to share their food, their thoughts, their experiences. Eating is a time where children are taught about family and told stories. All these good feelings – comfort, security and love – that come from a meal prepared with care and love and eaten in the company of friends and family - there’s no place like eating at home.
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