Eating right can happen when eating out

Dining Out - The Healthy Way

Eating healthy can sometimes be a challenge, especially when dining at a restaurant. There are so many mouth-watering choices, many of which are high in fat and calories.

Don't avoid restaurants altogether, just keep a few rules in mind when ordering, and you will be able to enjoy a healthy and delicious meal out.

To make sure dining out is a healthy experience, plan ahead. Avoid buffet-style or fast-food restaurants. These types of restaurants often times serve foods high in fat and calories and there's little room for diners to alter dishes to make them more healthful.

When you decide to dine out, pick a restaurant where food is made to order. This way, you can make specific requests for your meal. Get to know the wait staff or the owner of the restaurant; this will make it easier for you to ask them questions about the food they serve. Review a copy of the menu before you go to the restaurant so you can see what healthy options are available.

Once you get to the restaurant, there are a few general rules to follow when ordering a healthy meal. For starters, skip appetizers and cocktails. These pre-meal extras can be loaded with unnecessary fat and calories. If the portions are large, share entrees with a friend or take half of it home.

Bypass fried foods in favor of baked or broiled dishes. Ask your waiter about preparation methods, or if your food can be made with lower-fat alternatives. For example, substitute margarine for butter, request salad dressing be served on the side and try fat-free milk instead of whole milk.

When ordering dessert, opt for fruit or sorbet instead of cake or ice cream.

Along with controlling portions and reducing the amount of fat in the meals you order, be on the look out for sodium. According to the American Heart Association, foods rich in sodium can increase the risk of high blood pressure. It is easy to overlook all that extra salt in your meals when you aren't cooking them. Request that your meal be prepared with as little salt as possible, and avoid using the shaker on the table. Request herbs like parsley, basil and thyme to season your food, or ask for a lemon wedge to squeeze over salads or fish.

Keep these in mind and the food will be just as satisfying and you will feel better for making healthy choices.

Try this recipe: This light and lean salad makes a perfect meal for an evening at home.

Fresh salmon salad

Vegetable oil spray (olive oil flavor preferred)

1½ pound salmon steaks, ¾-1 inch thick

2 tablespoons fresh lemon juice

½ teaspoon dried thyme, crumbled

¼ teaspoon black pepper, or to taste

2 medium ribs of celery, diced

½ medium red bell pepper, diced

½ cup finely diced onion

½ cup fat-free or light mayonnaise dressing

10 small black olives, thinly sliced (optional)

Juice of 1 medium lemon

2 tablespoons finely snipped fresh parsley

¼ teaspoon red hot pepper sauce, or to taste

Heat oven to 450 degrees. Lightly spray an ovenproof 9-by-13-inch glass baking dish with vegetable oil spray.

Rinse the salmon and pat dry with paper towels. Pour 2 tablespoons lemon juice over the salmon. Lightly spray one side of the salmon with vegetable oil spray. Sprinkle with thyme and black pepper. Put the salmon in the baking dish; bake 10 minutes, or until the salmon flakes easily when tested with a fork.

Carefully remove the skin and bones from the salmon. Put the salmon in a medium bowl and flake with a fork. Stir in the remaining ingredients. Cover and refrigerate for several hours before serving.

Serves six.

Nutrition values per serving: 173 calories, 4.5 g fat (0.5 g saturated), 7 g carbohydrates, 1 g fiber, 23 g protein, 59 mg cholesterol, 304 mg sodium.

"The New American Heart Association Cookbook" (2004 Clarkson Potter)