National Nutrition Month® March 2004

March is "National Nutrition Month®", and this years theme is "Eat Smart, Stay Healthy!" For many individuals, this may seem like a terribly hard thing to do. It really only takes a little forethought to plan for healthy eating. Many individuals consume balanced meals when they eat at home, but blow it when they enter a restaurant. 

How often do people eat out? An average of one in five meals is eaten away from home and prepared by someone else, according to the National Restaurant Association. That equals over four meals per week for the typical American age 8 and older. Lunch is the meal most likely to be eaten at a restaurant, and men are more likely than women to eat out. All this eating out is adding to the growing obesity problem in the US. The state of Nebraska has over 3400 restaurants to choose from. With all of these choices-are we making healthy ones?
Eating away from home does not have to equal eating poorly. It is a matter of making good choices. There are many simple ideas for eating healthy while eating out-here are a few:

• Add red sauces to your pasta choice, and avoid high fat sausages and
  cheese sauces
• Do not order the super size when going through a drive through-order the
  smallest amount of fries and share with a friend
• Avoid the fries altogether, and order a side salad with fat-free dressing
• Order low-fat milk instead of a soft drink
• Go easy on the chips and bread brought before your entrée, you'll be full
  before your entrée arrives, and still feel the need to eat it
• If you order dessert-order two forks-or better yet-four
• When your entrée arrives, immediately ask for a box, and place half of
  your meal in it-you can eat it for lunch tomorrow
• Order menu items that are baked or grilled, and without high fat sauces,
  like Alfredo
• When eating from a salad bar, fill you plate with fruits and vegetables,
  and minimal meats and cheese. Get your salad dressing on the side, so you
  can dip your fork into it before each bite-you'll use less dressing
• Avoid high fat sauces and condiments-such as mayonnaise, bacon, cheese,
  and salad dressings-ask for low-fat vinaigrettes, and condiments like
  flavored mustards

If you are in doubt about a menu item, ask your waiter or waitress. You can always find healthy alternatives on any menu-such as using egg substitute to make your vegetable omelet with. Most restaurants offer a section of their menu that is heart healthy. Look for these items.
Mix fat-free items with higher fat items. Finally, if you really need a bacon-cheese burger-order a single-not a double burger. Have one and promise yourself that you'll only have one periodically-not everyday or every week. You'll find that you'll feel better after eating healthy while eating out!