News

Posted: 2004-02-04

Prairie Heart Institute shows you how to Dine Out and Dine Healthy

SPRINGFIELD - February is American Heart Month and Prairie Heart Institute at St. John's Hospital in Springfield, Illinois and several area restaurant chefs are encouraging people to learn some simple strategies for dining out and dining healthier.

"People who like to eat at restaurants should know they can dine out and dine healthy," said Marc Shelton, M.D., a cardiologist at Prairie Heart Institute. "Don't be afraid to ask the waiter and chef to make small adjustments in your meals. You'll be surprised at what a difference it makes in the overall nutritional value of your dinner."

Dietitians, chefs and medical personnel in Illinois created the Top 10 ways to Dine Out and Dine Healthy. "Whether you are watching your weight or not, finding ways to create healthier meals should always be a goal," said Dr. Shelton.

Top 10 Ways to Dine Out And Dine Healthy

  • Request Adjustments in Food Preparation

    • Baked or broiled entrees instead of fried.
    • Steam vegetables instead of cooked in butter.
    • Remove skin from chicken prior to cooking.
    • Trim visible fat before cooking.
    • Leave off the bacon from the filet mignon.
  • Ask for salad dressing on the side with low fat if available.
  • Request no sauce or place it on the side.
  • Substitute rice, vegetable or baked potato (no sour cream or butter & light on the margarine) for fries.
  • Ask for Adjusted Ingredients
    • Cook without added fat. If you must use fat then ask for margarine or olive oil instead of butter.
    • No additional salt to be added during cooking or at the table.
    • Substitute egg whites or egg substitute in omelets or scrambled eggs.
  • Reduce Portion Sizes

    • Share a dessert or entrie.
    • Request lunch size portions or childrens portions.
    • Order an appetizer and salad for your meal instead of an entrie.
    • Take home half of the meal to savor again at the next mealtime.
  • Drink water, diet soda, or ice tea with lemon or sugar substitute instead of calorie-containing beverages.
  • For dessert, choose fruit, one scoop of sherbet, sorbet or just skip dessert.
  • If drinking alcohol

    • Use water or diet soda to mix liquor.
    • Drink a "light" beer.
    • Go with the smallest serving size available.
  • Choose appropriately from the menu with emphasis on lower fat, lower salt, lower calorie and higher fiber items. Emphasize fruits and vegetables.