Sandra Cain
Sandra R. Cain
It is possible to eat out and still eat healthy. Many restaurants offer delicious meals that
are low in saturated fat, trans fat and cholesterol. That’s good news for your health
because a diet high in saturated and trans fats raises blood cholesterol. High blood
cholesterol is a major risk factor for heart disease, and it’s also a risk factor for stroke.
When eating out, ask which type of fat the restaurant uses. Try to replace the saturated
and trans fats in your food with more healthful unsaturated oils. Canola, olive and corn
oil are among the most desirable. Request soft and trans-fat- free margarine.
It is also important to consider the portion size. Help control your weight by asking for
smaller portions, or sharing an entree with a friend or family member. You may also ask
for a take-out box when your food arrives and put half in the box to take home for the
next day’s lunch.
A guide to choosing healthy meals away from home
* Fried, au gratin, crispy, escalloped, pan-fried, sautéed or stuffed foods are high in fat
and calories. Instead, look for steamed, broiled, baked, grilled, poached or roasted foods.
If you’re not sure about a certain dish, ask your server how it’s prepared.
* Pay attention to phrases that indicate lower fat preparation such as steamed, in its
own juice, garden fresh, broiled, roasted or poached.
* Even if dishes low in saturated fat and cholesterol aren't on the menu, you may still
be able to get a healthy meal. Many restaurants will prepare foods to order. Ask for
items like skim milk, broiled meats and whole grain breads. If you’re not sure about a
particular restaurant, phone before you go.
* High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth
or au jus or in soy or teriyaki sauce. Steer clear of these.
A Word About “Fast Food”
Even in a fast food restaurant, you can make healthy choices. Fruits and salads are
usually available. Skim milk and juices are on the menu and baked potatoes with a
variety of topping may be a choice.
Order sandwiches to be as simple as possible. The “super size” and double and triple
deckers have much more fat, calories and sodium than you need. Ask for mayonnaise
and salad dressings on the side.
Keep Food Safe to Eat
One last thought about eating out. Be sure your food is cooked to the proper doneness. If
not, send it back. When taking leftover food home, be sure to get it in the refrigerator
within two hours to avoid possible food contamination.
One basic recommendation is to eat a variety of foods. Make food selections to fit in the
basic food groups: grains, vegetables, fruits, dairy and meat and beans. Log onto
www.choosemyplate.gov to find your basic recommended daily amounts from each food
group based on your sex, age and activity level.
Sources: University of Nebraska
American Heart Association
Makeover Crunchy Sweet Potato Casserole
1-3/4 pounds sweet potatoes, peeled and cut into 2 inch squares
1 egg
1/4 cup egg substitute
2 tablespoons butter, softened
1/3 cup skim milk
1 teaspoon vanilla extract
1 teaspoon lemon extract
Topping:
2/3 cup packed brown sugar
1/4 cup all-purpose flour
1 tablespoon cold butter
1/4 cup chopped pecans
Place sweet potatoes in a large saucepan and cover with water. Bring to a boil. Reduce
heat. Cover and cook for 15 – 20 minutes or until tender. Drain and place in food
processor. Add the egg, egg substitute, butter, milk and extracts. Cover and process until
smooth. Pour into a 1-1/2 qt. baking dish coated with nonstick cooking spray.
In a small bowl, combine brown sugar and flour. Cut in butter until crumbly. Sprinkle
over sweet potato mixture. Sprinkle with pecans. Bake, uncovered, at 350 degrees for 35
– 40 minutes or until set. Yield: 6 servings
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