Healthy People, Healthy Communities   A Guide to Healthier Living in the Fargo-Moorhead Communities

by: Jenny K. Haurunen- Concordia College Dietetic Intern

Fargo Cass Public Health

Plan Ahead

Learn how many calories your body needs per day, and plan accordingly. Map out your restaurant plan of action. If you are planning a special meal away from home, eat lighter during the other meals for the day. For example, you could plan for a light breakfast and lunch if you are dining out for dinner. However, do not skip meals. Skipping meals to “save-up” for a fancy dinner usually backfires. It is easy to overindulge at a restaurant when you are really hungry.

Become Familiar with Menu Language

Menu descriptions can give clues on calorie and fat content of the meal. Generally, food that has been steamed, broiled, grilled, baked, braised, poached, dry sautéed, or roasted mean less calories and fat. Some terms that generally mean more calories and fat are: batter-fried, pan-fried, breaded, creamed, deep- fried, hollandaise, béarnaise, buttered, crispy, with cream sauce, with gravy, and rich. Choose foods described with these terms occasionally and in small portions. Ask the server how a menu item is prepared if the description is not clear or the food is unfamiliar. It is also acceptable to make special requests for how your meal is prepared.

Watch Portion Sizes

Restaurant meal portions tend to be very large. Often people will overeat when dining-out; plan on taking half of your meal home to avoid overindulging. When your meal is brought to the table, set aside or pack up half of it to go immediately. The second half can serve as a second meal.  Or split an entrée with another person. If you are tempted by a sweet creamy dessert, share it with other people at the table. Finally, make sure you follow your body’s cues. As soon as you are satisfied, stop eating.

Test your knowledge at http://www.nyc.gov/html/doh/downloads/pdf/csi/obesity-flipchart-15.pdf .

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No matter where you eat, let these smart eating strategies guide your food choices: plan ahead, watch portion sizes, and choose foods carefully. An occasional meal with creamy sauces or a rich dessert does not need to upset your overall plan for healthful eating. What and how you eat over time is what counts.

*Source: Duyff R. Complete food and nutrition guide. 3rd ed. Hoboken, NJ: John Wiley & Sons Inc; 2006