Eating heart healthy meals doesn’t mean you’re sentenced to only eating at home. Going out to eat with family and friends is possible if you know what to look for on the menu and being actively involved in social activities is part of having a healthy heart and a healthy mind.
The first step in dining out and still being heart healthy is choosing a restaurant. Try to avoid buffets where the temptations to over eat and indulge in unhealthy food are abundant. If you’re heading to a restaurant that you’ve been to before and know the menu options try to pick out what you’re going to eat ahead of time so you’ll be less likely to make a rash decision and cave on something unhealthy. If you’re unfamiliar with the food options at a new restaurant try looking them up online, most establishments now have an online menu.
The second step for dining out and being healthy is deciphering the menu. The American heart association has developed a method that makes finding heart healthy dishes easier for consumers by certifying meals with a Heart-Check mark on the menu. If you find the Heart-Check mark on the menu that dish has been certified by the American Heart Association as a meal that meets the criteria for a heart-healthy meal. If the menu doesn’t contain the Heart-Check mark look for items that are similar to the standards of which you cook them at home.Avoid ordering appetizers or cocktails, ask for gravies, dressings and butter on the side, avoid deep fried items and don’t be shy about asking your server to substitute in healthier options for items that come with things like fries or onion rings. Look for lean meats and items that are steamed, broiled, baked, grilled, poached or roasted. Your server can also tell you how a dish is prepared or help you locate healthier menu items.
About the Author: Bridget Bean is an Extension Program Assistant and Better Living for Texans educator with the Brown County AgriLife Extension office. Bridget may be reached at 325-646-0386.
