Did you know that you do not have to give up all of their favorite foods in order to have good heart health? All foods can fit into a heart healthy lifestyle. Balance is key, especially if you are at risk for heart disease.
There are many factors that come into play, like how often you go out to eat and what type of restaurants you go to. Ordering take out or eating at a restaurant is super convenient, you don’t have to cook or clean up.
The following tips focus on ways to reduce sodium, saturated fat, and added sugar while eating out. Restaurants are notorious for adding a ton of salt and sugar into their foods and serve very large portions. Eating intuitively allows you to follow your body’s hunger and satiety cues, sometimes it requires eating the entire portion, sometimes your body is full after a half of the plate.
Servers and restaurant staff are trained to be highly knowledgeable about the menu. If you have a question that the server can’t answer, they will ask the cook/chefs in the kitchen if this request can be made.
1. Prepare yourself
Looking at the menu before going out may help you feel more prepared. Most restaurants have their menus available online. Reviewing the menu will give you an idea of what they offer and if there is anything you are interested in. Calling ahead of time to ask about substitutions may help make it easier for you to make your decision and plan ahead.
2. Keep balance in mind
Every meal should have protein, fat, fiber, and carbs. When looking at the menu, try and visualize how you can fill half of your plate with non starchy veggies, ¼ of your plate will be lean protein, and the remaining ¼ of the plate can be carbs. This is the magic combo to promote satiety, ensure nutrients, and provide fullness. Check out my blog post on building a balanced plate for more details.
Restaurant meals are usually carb heavy but you can always ask for a substitute. You can ask for whole wheat options such as pasta, bread, and side dishes. If you are ordering appetizers such as dip, you can ask if they can substitute some or all chips for veggies. Usually carrot sticks, celery are handy. Some restaurants will have an up charge (extra cost) or won’t allow substitutions but majority of the time, you’ll be able to make a change.
3. Reduce added salt
We all know restaurant food is loaded with added salt. It is helpful to know the unexpected places you would find added salt.
Here are a few questions you can ask your server:
- Are the baked potatoes rolled in salt and oil/butter?
- Can you omit the added salt? There is usually a little canister of salt and pepper by the grill. Steaks/burgers/chicken, any protein is usually slathered in this stuff.
- Can I have the sauce on the side?
- Do you put butter on the hamburger buns?
- Do you add butter to the rice?
4. Preparation methods
Restaurants use descriptive words in their menus. These words can also help you understand how these foods are prepared. Buttery and fried foods are sources of saturated fat. The following are descriptive words used to describe preparation methods. The list includes but not limited to:
- Crispy
- Crunchy
- Breaded
- Battered
- Fried
- Creamy
- Buttery
- Tempura
- Panko crusted
- Crusted
5. How to cut back on sugar
Excessive sugar consumption is known to raise LDL cholesterol and triglycerides and lower HDL cholesterol. The American Heart Association recommends ~25 grams of added sugar per day for women and ~37.5 grams of added sugar per day for men.
There are many sources of added sugars at restaurants. Drinks, desserts, and sauces are usually the top sources. Sauces such as sweet and sour, barbecue, teriyaki and other asian sauces contain added sugar. To reduce added sugar, ask for sauce on the side to control the amount, share a dessert with someone, and choose water or sparkling water. If you need more ideas, my upcoming guide will have more examples.
Final thoughts
Please note that this can be triggering for someone recovering from an eating disorder. This is not meant to be restrictive or obsessive by any means. The purpose of this post is to teach you about different sources of saturated fats, sodium, and added sugars for those at risk for heart disease.
Eating to improve your heart health is a lifestyle change and if eating at restaurants is part of your lifestyle this can be a huge change for you. Take it one meal at a time and don’t beat yourself up for choices that you make. Keep an eye out for my guide on dining out, it will have a ton of tips on heart healthy options and ways to amp up your favorite dishes.
updated: May 2023