More Americans are eating out on a daily basis than ever before. According to statistics reported by the United States Department of Agriculture, nearly half of the dollars expended for food are spent on eating outside the home. Not coincidentally, two-thirds of Americans are overweight, and half of these overweight Americans are obese (more than 30 pounds overweight).
Could
our increasing pattern of dining out be a contributing factor to our rising
national obesity figures? Some experts believe that there is a link. What can
we do to keep wonderful restaurant meals from adding not-so-wonderful inches to
our waistlines?
Here
are four strategies that can help you trim calories:
1.
Portion Management: If you’re eating with others, plan on sharing, whether it’s
an appetizer or a sandwich. Many restaurants will serve a split order for a
small additional cost. If you’re eating alone, package up half of your order
before you begin eating so you won’t be tempted to finish the entire portion.
2.
Conscious Choices: If fast food is your only option, order a salad or yogurt.
For a more substantial entrée, order a large salad with grilled chicken, shrimp
or garden vegetables for your entrée. Ask the chef to leave out croutons,
cheese and bacon bits.
3.
Sandwich Tricks: Take off the top slice and eat an open-faced sandwich. Replace
mayonnaise and cheese with mustard. Order whole-grain bread and ask for a
double serving of vegetables. Replace fries or chips that accompany the
sandwich with fruit or a green salad.
4.
Drinks and Desserts: Instead of sugared drinks (even a regular soda can contain
several hundred calories), drink water, low-fat milk, tea or coffee. Ask for
skim milk with coffee drinks. Order a child’s cone, sorbet, yogurt or light ice
cream for dessert.
These
and other defensive strategies for eating at fast-food restaurants can be found
in the April 2008 issue of Consumer Reports on
Health.
Our
growing appetite for dining out isn’t the only factor triggering our collective
weight gain, but it does play a role. Remember these important strategies when
contemplating the menu: choose wisely, eat smart and enjoy your food!
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