Quick Recipes and Easy

Tips for Eating Out

You have chose. You are going to make positive changes to your eating habits in order to reduce your terrible cholesterol numbers. But, working against that choice is your work situation and, out of necessity (or by choice), you eat out often. All is not lost. There are thing you can do if you eat out.

One thing that can be done, regardless of the type of restaurant, is to watch your part sizes. Also, when you eat out, avoid deep stout fried, pan fried, sautéed food or heavily sauced food. Many restaurants will prepare food to order. For example, they may prepare you a steamed vegetable in place of a vegetable with a high caloric and/or high cholesterol sauce. Always question for dressings, sauces and gravies on the side and then use sparingly.

Are you a Cajun food fan? Cajun food can be high in stout, cholesterol and sodium, but substitutions can be made to reduce these factors. Hush puppies would be a excellent thing to avoid completely. Also avoid fried crayfish, shrimp and other fried seafood. Don’t order the sausage or gumbo. Question the chef to reduce the amount of oil used when preparing blackened entrees. You can have boiled crawfish, shrimp and seafood. Grilled seafood also is fine. White rice and beans work, but do not have “dirty rice”.

Chinese food is a excellent choice for eating out. Go for the vegetable dishes. Have chicken (not duck which has more stout). Avoid deep stout fried items and select steamed, boiled or broiled items, such as steamed dumplings. Question the cook to leave out the MSG, salt and soy sauce. Order steamed rice rather than fried rice.

Italian food has a lot of carbohydrates but can be a excellent meal out for people reducing their LDL if you are careful about the sauces. Substitute marinara sauce for the cheesy, creamy sauces. Avoid floured and fried entrees and dishes baked with cheeses. Question for the salad oil on the side.

At first thought, Mexican food would seem like a poor choice for eating out since it is loaded with saturated stout. It is fried in lard and uses so much cheese. But you can do it. Don’t eat the chips, but do use the salsa for flavoring. Refried beans are not a excellent choice. Quesadillas and fried carnitas are not excellent choices; chicken fajitas are. Anything that has to be fried in stout should be avoided; chicken and beef enchiladas are a excellent substitute. A taco salad without the cheese or with a very small amount of cheese (a dab of light sour cream is better) is a excellent choice, but don’t eat the shell. Select corn tortillas rather than flour tortillas.

Going to a steakhouse? As with anything, one key is part size. So many steak houses go overboard on the size of the steak. Excellent for promoting the steak house, but not excellent for cholesterol levels. Be sure to select a lean cut. Question to have the stout trimmed before cooking. Three ounces is a excellent choice. If you plot on a larger part, plot for it throughout the day by avoiding fats during the other meals. Make excellent choices for your side dishes.

Michael Russell
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