NUTRITION: DINING OUT ON A LOW-CHOLESTEROL DIET

Are you able to stick to your low-saturated fat, low-cholesterol diet when eating out? If not, you will be able to if you follow these tips:

· Choose restaurants that have low saturated fat, low cholesterol menu choices. And, don't be afraid to make special requests — it's your right as a paying customer.

· Control serving sizes by asking for a side dish or appetizer-size serving, sharing a dish with a companion, or taking some home.

· Ask that gravy, butter, rich sauces and salad dressing be served on the side. That way, you can control the amount of saturated fat and cholesterol that you eat.

· Ask to substitute a salad or baked potato for chips, fries, coleslaw or other extras — or just ask that the extras be left off of your plate.

· When ordering pizza, order vegetable toppings like green pepper, onions, and mushrooms instead of meat or extra cheese. To make your pizza even lower in saturated fat and fat, order it with half of the cheese or no cheese.

· At fast food restaurants, go for salads, grilled (not fried or breaded) skinless chicken sandwiches, regular-sized hamburgers or roast beef sandwiches. Go easy on the regular salad dressings and fatty sauces. Limit jumbo or deluxe burgers, sandwiches, french fries and other foods.

Reading the Menu

Choose low saturated fat, low cholesterol cooking methods. Look for terms like steamed, in its own juice (au jus), garden fresh, broiled, baked, roasted, poached, tomato juice, dry boiled (in wine or lemon juice), and lightly sauteed or lightly stir-fried.

Be aware of dishes that are high in saturated fat and cholesterol. Watch out for terms like butter sauce, fried, crispy, creamed, in cream or cheese sauce, au gratin, au fromage, escalloped, parmesan, hollandaise, bernaise, marinated (in oil), stewed, basted, sauteed, stir-fried, casserole, hash, prime, pot pie, pastry crust.

Specific Tips for Healthy Choices

Here is a list of heart healthy suggestions you can order when dining out or ordering in.

Breakfast

· Fresh fruit or small glass of citrus juice

· Whole grain bread, bagel, or English muffin with jelly or honey

· Whole grain cereal with lowfat (1%) or nonfat milk

· Hot cereal (oatmeal, cream of wheat, grits, hominy) with nonfat milk topped with fruit

· Omelet made with egg whites or egg substitute

· Multigrain pancakes

· Nonfat yogurt (try adding cereal or fresh fruit)

Beverages

· Water with lemon

· Flavored sparkling water (non-caloric)

· Milk, nonfat skim or low fat (1%)

· 100% fruit juice, regular or low calorie

· Juice spritzer (half fruit juice and half sparkling water)

· Tomato juice (reduced sodium)

· Lemonade

· Iced Tea

· Tea

· Coffee

· Iced Coffee with low-fat milk

Bread

Most bread and breadsticks are low in saturated fat and cholesterol. Look for whole grain choices. Be careful when adding butter, margarine or olive oil to your bread because calories and fat can quickly add up. Also, eating a lot of bread in addition to your meal will fill you up with extra unwanted calories and not leave enough room for other low-fat, low-cholesterol foods, such as fruits and vegetables.

Appetizers

· Shrimp* cocktail (limit cocktail sauce — it's high in sodium)

· Melons or fresh fruit

· Fruit juice

· Fruit cup

· Bean or broth-based soups

· Salad with reduced-fat dressing (or add lemon juice or vinegar)

· Grilled vegetables

· Raw vegetables with low-fat dip or salsa

· Pita bread with hummus or low-fat black bean dip

Entrees

· Poultry, fish, and shellfish* are healthy choices

· Vegetarian dishes with pasta, rice, and other grains, beans and low-fat sauces

· Pasta with red sauce or with vegetables (primavera)

· Look for terms like baked, broiled, steamed, poached, lightly sauteed or stir-fried

· Ask for sauces and dressings on the side

· Limit the amount of butter, margarine, and salt you use at the table.

* Eat no more than 3 ounces of shrimp and other shellfish to limit your daily intake of cholesterol to less than 200 milligrams.

Автоматический перевод на русский язык

Читать другие статьи на эту тему