A Chef’s Tips for Dining Out

Lunch on the go or dinner with friends can be a weekly occurrence. Here are some simple tips to stay on track while dining out.

•Avoid creamy and mayonnaise-based salads like tuna, egg and potato salad. Mayonnaise is made of egg and oil. It is calorie laden, but some restaurants take it a step further and use “extra heavy” mayonnaise which translates to exactly that. If you crave something like this, your best bet is to prepare it at home using a little canola or olive oil-based mayonnaise or better yet, substitute mayonnaise using low-fat yogurt with some garlic and lemon.

•Load up on a variety of raw colorful vegetables like carrots, onions, red and green peppers, cabbage, celery, tomatoes, spinach, broccoli, etc. A rainbow of colors will mean a variety of nutrients. These veggies are nutrient dense by not calorie dense, so they will help fill you up without filling you out.

•Skip or go easy on items packed in oil like marinated mushrooms or roasted peppers. Save the oil for your salad dressing.

•Skip the crunchy toppings. Chinese noodles, bacon bits and croutons are usually fried in oil. If you’re looking for crunch, try some raw nuts or sunflower seeds. These also will add fat and calories to your salad, but will have some nutritional value and leave you more satisfied.

•Opt for a vinaigrette dressing instead of creamy dressing. Creamy dressing should be saved for special occasions. You should be able to see your food under the dressing, not drench it in an opaque blanket. The recommended two tablespoons may be a lot less than you think; try measuring it at home to get an idea of what two tablespoons looks like. If you think this amount is not enough to flavor your salad, add some straight vinegar or lemon juice.

•Watch out for cheese. Try to choose low-fat, part skim cheese like shredded mozzarella or go for a small amount of feta, a variety that packs a lot of flavor. Just a small crumble can add that salty flavor you’re craving.

•Skip “non fat” dressings altogether. These dressings usually replace the fat with sugar or are made of things you can’t even pronounce. Salad dressing should be pure and simple with the first three ingredients being vinegar, oil and water. Next on the list should be spices, herbs or seasonings. Read the back of the label; don’t coat your healthful salad with some processed, engineered substitute.

•Make your own dressing and keep some at work for the week. This way you’ll know exactly how much fat you’re consuming.
Simple Vinaigrette Recipe: (makes 8, 2 tablespoon servings)
(Insert recipe variations with herbs, ginger, etc)
3 tablespoons aged balsamic vinegar
1 teaspoon Dijon mustard
1 garlic clove, peeled and crushed through a garlic press
3/4 cup extra-virgin olive oil
Salt and freshly ground pepper, to taste

When dining out, here are some fattening words to look for; avoid foods that are described with these words when trying to keep your meal light:

Crispy, crunchy - this means fried
Aioli- sauce made from garlic and olive oil, sometimes with egg, fancy mayo
Confit- cooked in its own fat or juices, preserved
Creamy, cheesy- contains dairy, often full of saturated fat
Deep fried, fried- submerged in hot oil to cook

When eating out in a restaurant, don’t be afraid to ask how something is prepared and what it is cooked in. You may be able to substitute olive oil instead of butter. Be careful if you order any sauce on the side, often people use more than they would have if they let the chef prepare it as usual. Also remember not to deprive yourself. Allow yourself to indulge for special events within reason and enjoy!