Some say it can’t be done. I say it just takes imagination. While ordering a healthy meal can be difficult, here are some easy ways to accomplish it.
Words to avoid. Sadly, the more appetizing words are usually the ones you want to stay away from!
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| Ask your waitress the right questions when ordering at a diner. |
Creamy, cheesy, loaded, au gratin, smothered, hollandaise, fried, and crispy…now you may think I just took away everything on the menu, but I didn’t I promise. Just read on for the good news! You will see that half of these words seem to be cheese related. That’s because they are. If you can skip them, hats off to you. But I grew up in Wisconsin, where cheese is its own food group, so I’ve learned how to balance it into my diet. Ask if they have any cheeses that are low fat or 2%. These are not only healthier, but more filling. If you’re taking food to go, bring your own cheese. If you have a fridge in your truck, keep a package of low-fat shredded cheese and add it yourself. If not, just ask for it on the side and add only half of what they bring you. Most anything can be put on the side and then you control how much to eat.
Words to enjoy. Okay, now memorize these words: lean, grilled, roasted, steamed, broth-based, vegetables, and fruits. These words will lead you to the right choices. Spice them up with sauces like mustard and ketchup. Ask if they have any spices they can add, like rosemary, pepper, or garlic. These will give the food more flavor, without adding a lot of salt. Again, ask for toppings on the side and just dip your fork in them or sprinkle them on top with the goal of only using half of what they provide you. It’s all about the little steps that will lead you in the right direction. Broth-based soups with vegetables and meat are a great side to half entrée. Choose a half sandwich that has turkey or chicken breast which are leaner meats, add a lot of vegetables and light mayo. If you’re still hungry, have a piece of fruit and some water or iced tea.
Ask the right questions. This is key. Don’t be afraid to ask. It’s amazing what things you can find that aren’t on the menu. Some things will be good surprises, others, not so much. For instance, if a meal comes with fries and coleslaw, ask what vegetables they might have to substitute one, or both of those items. Even a small fry can be 1/4 to 1/3 of your daily calorie intake. Substituting a baked potato (unfortunately, not loaded) for the fries, can easily cut that in half. Top the potato with salsa instead of the usual butter, sour cream, cheese, and bacon. Steamed vegetables are always a good way to go too.
Don’t forget to ask how things are being prepared too. The description might say the words you’re looking for, like grilled or roasted, but then are prepared with lots of butter or oil. Roasted chicken is sometimes prepared by rubbing butter under the skin. I was recently surprised to learn that some restaurants use pancake batter in their scrambled egg whites to make them fluffy! Little things like this can easily undermine what you are trying to do. You might get some funny looks, not to mention funny answers, but when the scale starts going down, you’ll be the one laughing!
Most importantly, don’t try to change everything at once. Pick one thing and work on it for seven to ten days. Once you feel comfortable with it, change something else. Don’t avoid your world, enjoy it!