According to the USDA Profile of Food Consumption in America, 47% of the US food dollars are spent on meals away from home. If you ate out yesterday or in the last few days, you are certainly not alone. Here are some tips especially important to those of you that frequently eat meals away from home.
First, be informed. Get the nutrition information whenever you can. You can access this easily online now for most every chain restaurant. If that's not available, pay attention to the menu descriptions. Words or phrases like deep or pan fried, batter dipped or breaded, creamy, scalloped, alfredo or au gratin indicate higher calories and fat. Ask to substitute vegetable sides and salads for higher calorie starchy sides. Look for broiled and steamed options. Ask for whole grain bread rather than white.
Next, drink water with your meals. This will also save you money! Soft drinks and sweet tea are huge sources of hidden calories. One 32 ounce regular soft drink is about 425 calories, which is a big portion of most peoples' daily needs. Try unsweetened tea or lemon water.
"Undress" your food. Be aware that salad dressings, sour cream, spreads and sauces can be packed with fat and calories. Ask for the condiments on the side to be in control of how much you add and limit those calories. Avoid adding salt, too. Most meals prepared in any type of restaurant are higher in sodium than meals prepared at home. Fast food is especially high with most meals averaging greater than 1500 mg. The recommended limit for most people is 2300 mg per day, but 1500 mg per day for people with high blood pressure and heart disease.
Watch portion sizes, avoid "supersizing." Unless you are going to share it with someone, try to just start with smaller portions or get a to go box and make two meals for the price of one. Be careful at buffets if your objective is "to get your money's worth." It is very easy to overeat. If you must eat at a buffet, pick plenty of fresh fruits and vegetables, broiled entrees and steamed vegetables. Resist the temptation to go back for seconds, or wait 20 minutes to be sure you're still hungry.
Lastly, practice mindful eating. Pay close attention to what you are eating and savor every bite. Enjoy the atmosphere as well as the food. If you're eating fast food, this may not be the case, but still remember to chew your food well and avoid eating on the run! Mindful eating relaxes you, helps you digest your food better, and feel more satisfied.
The following recipe is an easy 10 minute meal to use to help keep you home for dinner:
Ten Minute Creamy Buffalo Chicken and Black Bean Quesadillas
1 1/2 cups cooked shredded chicken (leftover is great) or canned chicken
1 can black beans, rinsed and drained
1/4 cup hot sauce or hot wing sauce, whichever you prefer
1/4 cup shredded cheddar cheese
1/4 cup plain Greek yogurt
4 whole grain tortillas
2-3 green onions chopped
In a saucepan, combine chicken, yogurt, hot sauce and black beans. Stir and bring to a slight simmer.
Heat a skillet to medium high heat and lightly spray with non stick cooking spray.
Place a tortilla in heated skillet.
Spread about 1/4 of the chicken mixture on one half of the tortilla , sprinkle with cheese.
Cook for 3-4 minutes or until the bottom side is golden brown.
Fold the top of the quesadilla in half to close the tortilla. Flip and cook another 2-3 minutes.
Garnish with additional greek yogurt and green onions.
Nutrition Information per quesadilla: 405 calories, 40 grams carbohydrate, 11 grams fat, 35 grams protein, 510 mg sodium.
Denise Coots, a registered and licensed dietitian, is the lead clinical dietitian at SSM Health St. Mary's Hospital in Jefferson City. She has a passion for helping others, ranging from patients in the intensive care unit to individuals in the community with various dietary issues.