The following article from:
HEALTHbeat Issue: September 1, 2012
HARVARD MEDICAL SCHOOL
With today's hectic lifestyles, most of us end up eating out at least once a week. That could mean grabbing a sandwich from the supermarket deli counter for lunch, ordering take-out for dinner, or splurging on a special meal at a favorite restaurant.
Meal's away from home make it harder to control ingredients, calories, and portions. This can be particularly challenging for people with Type 2 diabetes (and for those of us trying to avoid getting this condition). The following tips can help you enjoy eating out without abandoning your efforts to eat well.
Ask how food is prepared. Before you order, ask about ingredients and how the menu selections are prepared. Try to choose dishes made with whole grains, healthy oil, vegetables, and lean proteins. Meat that has been broiled, poached, baked, or grilled is a more healthy-conscious option than fried foods or dishes prepared with heavy sauces.
Look for Less. Your eyes are a perfect instrument for sizing up portion sizes. Use your estimating techniques to size up food on your plate.
* 1 thumb tip = 1 teaspoon of peanut butter, butter, or sugar
* 1 finger = 1 oz. of cheese
* 1 fist = 1 cup cereal, pasta or vegetables
* 1 handful = 1 oz of nuts or pretzels
* 1 palm = 3 oz. of meat, fish or poultry.
Plan on eating half your meal and take the rest home to enjoy for lunch or dinner the next day. (I do this all the time)
Order an extra side of veggies. Non-starchy vegetables, such as green beans, broccoli, asparagus or summer squash, will help you fill up with low-calorie choices.
Think ahead. Learn important nutrition information ahead of time. Most fast-food chains provide calories, sodium, and fat content for their menu items. Chick out www.calorieking.com for a listing of over 50,000 foods, including many restaurant items. You can also visit company-specific websites (such as www.mcdonalds.com or www.pizzahut.com) for nutrition breakdowns, or call and request pamphlet. Many locations display posters with this type of nutrition information.
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My Comments: I have gone on line many, many times to check out their menues. I have ever put together 2 huge binders of restaurant menues with all the necessary nutritional information, including numerous restaurants who include the most common foods people are allergic to. It is now routine and automatic for me to check out restaurant information, no matter where I go. Because I am gluten-intolerant this is a necessary part of my life for many reasons.
I am not ashamed to say that at one point my highest weight was 198#. I am proud to say I am now 110#, my high school weight :).
Take care of yourself and don't be afraid to help family and friends when you go out together. Gloria
