Nearly half of the nation's food dollars will be spent eating out this year, according to the National Restaurant Association. While this statistic alarms many nutrition experts -- because restaurant meals tend to be higher in calories, sodium and fat -- the reality is that fast food is not all bad. So if you're on the road for a competition and you have to eat out, you can find a smart way to eat out healthy.
Get Surfing: Increasingly, restaurant chains post detailed nutrition information on their Web sites, so you can plan what to order before walking in the door. "I recommend that athletes do an Internet search to see what their eating options are before traveling to a competition," said Monique Ryan, an Illinois-based dietitian and author of Sports Nutrition for Endurance Athletes. A good resource is www.healthydiningfinder.com.
Be a menu detective: Almost all fast food and family restaurants have menu options that athletes can enjoy without sabotaging a healthy diet. Don't choose what you see first. Consider all the choices on the menu.
Request low-fat: You can request food be prepared with low-fat cooking methods. "Main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried," Ryan said. Hold the fries: Many restaurants make substitutions. If you see that a certain pasta dish has broccoli, ask for a side order of steamed broccoli instead of fries, which are a calorie and fat calamity.
Portion Control: Restaurant portions usually double what a person would normally eat. The children's menu is often a good place to look for smaller portions that will help eliminate the temptation to overeat. You may also be able to request half-portions. Sharing appetizers, entrees, and desserts with dining partners is also a smart way to avoid overindulgence.
Search for healthy carbs: A diet with an adequate amount of carbohydrates provides the energy an athlete needs to compete. Unfortunately, too many restaurants provide too few healthy carbohydrate options. Hunt down fruit salads, baked potato, low-fat dairy, and rye bread instead of white bread or onion rings for your carbohydrate fix.
Dress Down: Be aware of highly caloric additions such as salad dressings, cheese, and sour cream. Making your choice healthier can sometimes be as simple as removing the condiments. For example, ask for the grilled chicken sandwich minus the mayonnaise.
Liquid Assets: Drinks are a major source of empty calories. Make your beverage selection a healthy one by swapping out sugary pop for water, low-fat milk or 100 percent fruit juice.
BYOF : Bring your own food: Skip the fries and bring along a bag of mini carrots or grapes to have as a side dish instead. This will add vitamins and much needed fiber to the meal.
Be wary of trans fat: Restaurants continue to be a major source of trans fat in American diets. Avoiding this artery-clogger is often as simple as staying away from all things fried.
Matthew Kadey is a Toronto-based dietitian and free-lance writer. For more information, visit mattkadey.com.
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