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Health Education

Eating out healthily at restaurants
Fettucine Alfredo, twice-baked lasagna, a half-pound bacon double cheeseburger and just about anything that comes swimming in cheese sauce might sound appetizing.  The truth is none of those things will help your arteries and heart do their jobs and they’re likely to have a negative effect on how you feel, how your overall health.

Unfortunately, the temptation for these types of foods is hard to avoid since they’re some of the many unhealthy choices offered at restaurants.  Fortunately, thanks to a little preparation, will power and knowledge, you can still enjoy dining out healthily at your favorite restaurants.

One of the blessings of today’s dining out world is the fact that many restaurants have made it a priority to have healthier options on their menu.  Many of these are chain restaurants that are seemingly all over the place, making them convenient dining destinations.  Applebee’s, Olive Garden and T.G.I. Friday’s are just a handful of these restaurants and many have special healthy dining selections such as Guiltless Grill, Smart Eating and Weight Watchers.

Before you dine, you can often review the menu online.  By choosing a healthy option in advance you can avoid temptation of unhealthy choices.  At restaurants, many allow for substitutions.  Ask for it grilled instead of fried.  Replace the french fries with fresh vegetables.  Order a salad but make sure it’s loaded with raw vegetables and be careful with dressings. Consider ordering fish as long as it’s not fried.  Stay away from fancy alcoholic drinks and enjoy plenty of water during your meal.  Avoid the complimentary bread basket and all buffets. Ask for your sauces on the side.  Say “no” to the temptation of dessert.

These same tactics can be utilized at fast food restaurants in a lot of ways too.  It’s true that fast food is usually high in calories, sodium and fat and generally lacks the important vitamins and minerals the body requires.  Still, because of the active, non-stop lifestyles many of us lead, fast food is often our only choice.  Thankfully the fast food industry has also made healthier additions to its menus.  Many of these establishments now offer salads with low calorie and fat free dressings, whole wheat breads, fruit and yogurt.  Other items, such as grilled chicken sandwiches are nice selections if eaten without mayo.  Baked potatoes are also a good choice if not consumed with bacon bits, butter, sour cream and cheese sauce.  

“Today there are plenty of smart options available when you’re not dining at Franciscan Communities or cooking for yourself at home,” said Joe Bochniak, regional chef for Franciscan Communities.  “You should feel like you’re dining out healthily as long as you’re making sensible selections, not splurging and are eating as normally as you would at home.”  

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