Dining out can be a significant challenge for those on a low-fat diet. The convenience and social aspect of restaurants often come with the risk of hidden fats, excessive portion sizes, and calorie-dense preparations. However, with the right knowledge and a few simple strategies, you can confidently navigate any menu and make choices that support your health goals. By focusing on preparation methods, customizing dishes, and choosing wisely from different cuisines, it is possible to enjoy a low-fat, flavorful, and satisfying dining experience.
Decoding the Menu: Key Terms to Look For
One of the most powerful tools for choosing a low-fat meal is understanding the language of the menu. Certain keywords indicate how a dish is prepared, giving you a clear picture of its potential fat content.
- Look for Healthier Preparations: Search for items that are described as "grilled," "steamed," "broiled," "baked," or "poached." These methods use minimal or no added fats during cooking.
- Beware of High-Fat Indicators: Steer clear of dishes labeled "fried," "battered," "creamy," "crispy," "smothered," "au gratin," or "pan-fried." These terms signal that a dish is likely to be high in saturated fats and overall calories.
- Identify Hidden Fats: Be mindful of creamy sauces, excessive cheese, buttery additions, and heavy dressings. These ingredients can turn an otherwise healthy dish into a fat-laden one.
Smart Strategies for Ordering Low-Fat Meals
Beyond just reading the menu, taking a proactive approach can give you even more control over your meal. A few simple requests can make a big difference in the final fat content of your dish.
Customize Your Order
Most restaurants are happy to accommodate simple requests, especially if you ask politely. Customization is your secret weapon against hidden fats.
- Ask for all sauces, gravies, and salad dressings on the side. This allows you to control how much you use.
- Request that your meal be cooked with minimal oil or butter.
- Swap high-fat sides like french fries or mashed potatoes for steamed vegetables, a side salad, or a baked potato (without butter or sour cream).
- Remove all visible skin and fat from meat and poultry before eating.
Control Your Portions
Restaurant portion sizes are notoriously large, making it easy to overeat. Planning for portion control helps manage calorie and fat intake.
- Split an entrée with a dining companion.
- Order a starter as your main course; these portions are often smaller and more manageable.
- Ask for a takeout box when your meal arrives and immediately pack away half. This helps you stick to a reasonable portion size.
Make Smart Appetizer and Drink Choices
Your selections before and during the meal can significantly impact your overall fat consumption. It's best to avoid starting the meal on a fatty note.
- Choose broth-based soups like minestrone or vegetable soup over creamy chowders.
- Opt for steamed salads with a light, vinaigrette dressing on the side.
- Drink water, unsweetened iced tea, or sparkling water instead of sugary sodas, cocktails, or creamy beverages.
Low-Fat Choices by Cuisine
Different cuisines offer different challenges and opportunities for low-fat dining. Here is how to make smart choices in various types of restaurants.
American Diners
- Lean Entrées: Grilled chicken breast, a lean cut of steak (e.g., sirloin), or a turkey burger without mayo and cheese.
- Sides: A baked potato, a side salad with vinaigrette, or steamed green beans.
- Breakfast: Egg whites with vegetables, plain oatmeal, or fresh fruit.
Mexican Restaurants
- Fajitas: Order with grilled chicken or steak and load up on the vegetables. Skip the cheese and sour cream.
- Burrito Bowls: Choose a base of salad greens or brown rice, add grilled chicken or lean meat, beans, and plenty of fresh salsa or pico de gallo.
- Tacos: Opt for soft corn tortillas with grilled fillings. Hold the cheese and sour cream.
Asian Restaurants
- Stir-fries: Select a chicken, seafood, or vegetable stir-fry with a light, savory sauce. Ask for extra vegetables and less oil.
- Steamed Dishes: Look for steamed fish or vegetable dishes. Steaming requires no oil and preserves nutrients.
- Noodles/Rice: For dishes with noodles or rice, ask for less oil. If possible, choose brown rice.
- Avoid: Creamy coconut milk-based curries and deep-fried items like spring rolls.
Comparison of Low-Fat vs. High-Fat Menu Items
Understanding the contrast between menu items helps reinforce good choices. This table highlights common restaurant dishes and their leaner alternatives.
| High-Fat Choice | Low-Fat Alternative | Why It's Healthier |
|---|---|---|
| Deep-fried breaded chicken | Grilled chicken breast or nuggets | Avoids saturated fat from frying and heavy batter. |
| Fettuccine Alfredo | Pasta with marinara sauce | Replaces a high-fat, cream-based sauce with a lower-fat, tomato-based one. |
| Cheeseburger with fries | Lean ground beef burger (no cheese/mayo) with a side salad or baked potato | Swaps high-fat extras and fried potatoes for leaner toppings and a healthier side. |
| Creamy coconut curry | Vegetable stir-fry | Avoids saturated fat from coconut milk; increases vegetable intake. |
| Chicken wings | Chicken satay skewers | Opts for grilled chicken over deep-fried chicken wings. |
Fast-Food Finds: Low-Fat On the Go
Even when time is short, fast-food menus offer low-fat options. Knowing what to order in advance can prevent unhealthy impulse buys.
- Subway: A 6-inch Oven Roasted Turkey or Veggie Delite sub. Load up on vegetables and use minimal low-fat dressing.
- Chick-fil-A: The 8ct Grilled Nuggets or a Grilled Chicken Sandwich is a much better choice than their fried items.
- Panda Express: The String Bean Chicken Breast has significantly less fat than many other menu options. Super Greens is another good side.
- Taco Bell: A Bean Burrito or Veggie Bowl, but go easy on the cheese and skip the sour cream.
- Chipotle: A Burrito Bowl or salad with grilled chicken or sofritas, and plenty of vegetables. Skip the cheese and sour cream.
Conclusion
Staying true to a low-fat diet while dining out requires a proactive approach and a little bit of menu savvy. By looking for healthier preparation methods, customizing your meal to reduce hidden fats, and making conscious choices about portion sizes, you can enjoy the social and culinary aspects of eating at a restaurant without compromising your health goals. Remember to listen to your body and feel empowered by the fact that you can make nutritious, low-fat choices almost anywhere you go. For further guidance on making healthy choices when eating out, review this helpful resource on the Kaiser Permanente website: Making Healthy Choices When You Eat Out.
