How Do I Find Healthful Foods on a Menu?

Question: How Do I Find Healthful Foods on a Menu?

I start new job that requires me to travel quite a bit so I won't be eating at home as often. I don't mind eating in restaurants but I'm not sure which foods are best for my health? I don't want to gain weight or get sick. Can you help?

Ken - About.com User

Answer: Choosing nutritious foods at most restaurants can feel like a daunting task. Especially when a menu has mouth-watering descriptions or tempting photos and you're really hungry. If you don't dine out too often, you might be able to splurge on a few foods that taste good but aren't so good for you, but if you regularly eat at restaurants you need to know how to make healthier choices.

Most restaurants have at least a few healthy options and these may be noted on the menu. The restaurant may also keep separate menus depending upon what type of diet is trendy. For example, you may find that low-fat, gluten-free, or low-carb options are available (but hey, not all carbs are bad). You still have to examine the selections. Simply being low or free from something doesn't guarantee the special diet fare is any healthier than the regular menu items.

I've been to lots of restaurants. Here are my tips for finding the healthier foods on the menu.

Look for the healthiest entree items:

• Fish or seafood such as crab, clams or scallops
• Lean meat, like a filet mignon
• Poultry, like chicken or turkey
• Legumes such as beans or lentils
• Vegetarian Entrees

Then make sure the cooking method is good. You don't want to add too many calories with excess fat or pile on the sodium:

• Steamed
• Broiled
• Baked
• Poached
• Grilled

These menu items are generally lower in fat and calories as long as they're not drenched in heavy sauces.

Cooking methods to avoid:

• Fried
• Deep fried
• Au grautin
• Creamed
• Batter fried

Food prepared with these methods are high in fat and calories and they may be high in sodium as well.

Speaking of sodium, these foods are very high in sodium:

• Pickled anything
• Soy sauce
• Cocktail sauce
• Terriyaki sauce
• Soups or broth

Ask to have your meal prepared without these items, or have them served on the side. Choose a salad instead of the soup.

Are all salads good? A lot of them are, especially if they feature lots of greens, vegetables and fruits, but you can still get too much fat and calories when they're laden with heavy creamy dressings and cheese. Order a light vinaigrette instead, or use lemon or lime juice. Stay away from taco salads or salads topped with chicken strips because they're high in fat, calories and sodium.

If you want dessert, choose something that features fresh fruit or berries instead of high calorie sweets like pies, cakes or ice cream treats.

No healthy-looking items on the menu? Don't be afraid to ask your server for help. Usually you can leave out many of the ingredients you don't want or order substitutes. You may be able to purchase a half portion of your meal, or if you have a refrigerator and microwave available, you can take part of your meal to go.

_Source:

_{American Heart Association. "Tips for Eating Out." Accessed June 22, 2012. http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Tips-by-Cuisine_UCM_308333_Article.jsp.}