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Dining Out/Dining Healthy
How to Make Healthy Choices from a Limited Menu
You’re on vacation. You’ve been travelling all day. It’s 11 p.m. local time
(2 a.m. your time) and you have just arrived in the city where you’ll be
spending the night.
You’re hungry and tired. The tuna salad wrap you brought from home (light on
mayo, heavy on salad greens) is a distant memory. The celery and carrot
sticks are long gone. The steamed vegetables and rice you bought at the
airport were good, but that was hours ago. Your hotel is in a hotel
district—no food stores nearby, or open restaurants.
You consider your options. You could just go to bed, but you might be too
hungry to sleep. Candy and crackers from the vending machine, well, you’re
not that desperate yet. You notice a few tables in the bar area of your
hotel, so you take a seat.
The late night menu offers few choices. But, as a skilled and thoughtful
eater, you know how to tease a healthy meal from a disappointing menu.
Here’s what you do to turn a dieter’s dilemma into a decent dinner.
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You could choose the eggs over the hamburger. Eggs have gotten a bad
reputation over the past 30 years, but recent research shows they can be
part of a heart-healthy diet. Eggs are an inexpensive and readily available
source of protein, and protein helps make you feel full. A hamburger made
from lean or extra lean ground beef could be fine, especially it it’s
broiled and not pan-fried, but you’re too tired to quiz the multi-tasking
waitress about the quality of the meat.
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You could say no thanks to the sausage and biscuit. Unlike eggs, these
popular egg companions are high in saturated fat.
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You could order your eggs soft-boiled. Boiled or poached eggs don’t require
butter or oil for cooking.
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You could select whole wheat bread and you could specify dry toast (that is,
no butter). Maybe even skip the jam.
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You could ask for a side salad instead of the hash browns. You may prefer
olive oil and lemon juice for the salad, but they don’t have it. So you
could order vinaigrette dressing on the side instead of risking having the
greens drenched with a creamy or cheesy dressing.
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You could ask for milk in your coffee—2% if they have it, but even whole
milk is better than cream.
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You know you’ll also benefit from drinking plenty of water!
There you have it—a satisfying meal for the health- and weight-conscience
diner.
You have the most control over your diet when you do the shopping and the
cooking yourself. But when you’re travelling you often don’t have that
option. You can, however, make healthy choices no matter what the menu.
Choose carefully and ask for small modifications that can make a huge
difference to your diet.
Smaller
Meals But No Need to Diet!
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