Heart Tip of the Month
Before you make plans to eat out, learn your
options and how you can stay on track for heart
health.
- Order first. You'll be less likely
to be swayed by your dining partner's choices.
- Rather
than fried appetizers or cream soups, begin
your meal with broth-based soups such as
minestrone or gazpacho.
- Don't be shy.
Ask the server about ingredients or preparation
methods for the dishes you're not familiar
with. You deserve to know what you're eating.
- Ask
the server to substitute low-fat foods for
high-fat ones. For example, ask for steamed
vegetables in place of French fries or
fresh fruit salad in place of mayonnaise-laden
coleslaw.
- Ask the chef to remove
the skin from poultry, or remove it yourself
at the table.
- Order all dressings
and sauces on the side so you can control
your portions. Use them sparingly or
not at all.
- Order vegetable
side dishes. Be sure to ask the server
to leave off any sauces or butter.
- Remember,
salad bars can be friend or foe depending
on what you select. Stay away from high-fat
items, such as grated cheese, cream dressings,
chopped eggs and croutons.
- Order foods
that are steamed, broiled, grilled, stir-fried
or roasted. Or ask the chef to prepare the
food with very little butter or oil or none
at all.
- If you love potatoes, order
them baked, boiled or roasted — not
fried. Then ask the server to leave off the
butter and sour cream. Try salsa or pepper
and chives instead.
- For dessert,
check the menu to see whether the restaurant
offers low-fat dishes. If not, order fresh
fruit or sorbet. Order fresh, seasonal
fruit without whipped cream or a topping.
- Choose
seafood, chicken or lean meat. Avoid fatty
meats. If you order meat, remove all visible
fat.
Remember, low-fat eating doesn't mean you have
to give up tasty foods, so savor the flavors!
These tips are courtesy of the American Heart
Association.
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