While the easiest way to have a heart healthy meal, whether for Valentine’s Day or any other special occasion, is to fix it yourself at home, many of us like to eat out. So if your plan is to “dine about town,” what can you do ahead of time to ascertain where the healthiest choices can be found?
First, decide where you want to go. Check to see if they have nutrition information listed on a website; most restaurants now have calories, fat grams, and/or sodium information available for their menu selections. Even better, see if the restaurant has a section of their menu that is designated “Heart Healthy” or “Better for You”. Many now try to have some options that fit those criteria.
If you don’t have time to look ahead, ask when you arrive at the restaurant if they have a menu that lists nutrient content. Some now have a version like this – but you have to ask for it. Or check out a phone app such as Restaurant Nutrition (there are other apps available, just check to see if they have the restaurants listed where you like to eat). I recently downloaded this one and was shocked when I looked up a few of my favorites.
When you do order, consider sharing a meal and adding an additional side – my daughter and I often do this as many restaurants give you two chicken breasts or pork chops with a meal.
The best meal selections include:
- Sides with vegetables and fruits – avoid fried options. Good choices are spinach, sweet potato, asparagus, red bell peppers, berries, oranges, and tomatoes.
- Whole grain buns or rolls, brown rice, or whole grain pasta for higher fiber. Many restaurants have these available – you just have to ask.
- Salads with assorted greens, spinach, almonds or walnuts, black beans, fruits, and low fat dressings. Ask for a vinaigrette dressing on the side or the light option. Avoid cheeses, eggs, croutons, and bacon.
- Salmon and tuna which are high in Omega 3 fatty acids – a plus for heart health.
- Steamed, broiled or grilled meats. Avoid sauces or gravies.
- Red wine if you want to have alcohol.
- Desserts of fresh fruit or dark chocolate.
When you are done eating, if you bring home a doggie bag, make sure that you refrigerate it as quickly as possible. Remember to heat it well (not in the Styrofoam) and eat within 3 to 4 days for optimum safety.
Sources:
WebMD, http://www.webmd.com/food-recipes/features/25-top-heart-healthy-foods and http://www.webmd.com/cholesterol-management/guide/healthy-choices-when-eating-out.
Centers for Disease Control and Prevention, http://www.cdc.gov/features/valentinesdinner/.
American Heart Association, http://www.heart.org/HEARTORG/.
Writer: Lisa Barlage, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Ross County.
Reviewer: Donna Green, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Erie County
Photo Credit: <a href=”http://www.flickr.com/photos/29370225@N03/6175348183/”>Roberto Trm</a> via <a href=”http://compfight.com”>Compfight</a> <a href=”http://creativecommons.org/licenses/by-nc/2.0/”>cc</a>
