February 2014 Question #1
What are some tips you would give
clients to eat healthier when dining out?
posted by Unknown @ 7:26 PM
32 comments
ISU Dietetic Internship Journal Club
Objective: To become familiar with current scientific literature on a variety of nutrition topics and to gain experience in gathering, organizing, critically evaluating, presenting and facilitating group discussion of the literature and the implications to practice.
32 Comments:
There are several restaurants that have been advertising lower calorie/lighter options so I would advise looking into that when eating out. I also think one of the biggest problems with eating out is over consumption; so I would suggest trying to talk half home with you or sharing an entree with someone. Sometimes if I know I'm going out to dinner I try to eat lighter all day to save up those calories- however, it most often ends in over consumption. So I would advise eating normally during the day that way when you get to dinner you're not so famished.
I would tell them to skip the appetizers. Many people fill up on the appetizer and then feel very guilty if they don't finish most of their entree leading to overconsumption. Right when someone receieves their food, they could ask for a to-go box to dump half their food in from the start. That goes along with the "out of sight, out of mind" principle. Most restaurants do offer the "Under 600 calories" meals which would also be a suggestion for a client. Making reservations would be a great idea too. That way you are not starving when you are finally seated.
For starters I would advise my patient to skip the soft drink beverage. I currently work at a restaurant and can't believe how many sodas certain individuals go through before even beginning a meal. I would help them review menus to restaurants they currently visit and go over healthy options. For example, learning that cream based soups and sauces have more calories than broth based or grilled entrees with no sauce could be an easy change made when ordering. By showing the patient where they can obtain the nutrition data online or at the restaurant is a good place to start. If they do decide to order a high calorie meal, splitting it with someone or asking for a box early in the meal is a beneficial strategy.
I would suggest to a client who is eating out to search the nutrition facts online to the restaurant they know they’ll be going to beforehand if possible. That way they could pick a reasonable meal before they even get there. I would also suggest ordering sauces or dressings on the sides and then they can use these items sparingly. I would also to say to only order an entrée, to skip the appetizers and share a dessert among many people if need be. Also, if they ask for a to-go box to come to their table when they order their meal, they can put half of their meal in the box when their food comes and this can help with portion control. I also agree with what Jessica said, that people often “save up” their calories when they know they’re having a big meal later so I would agree in advising against that.
I would suggest to a client who is eating out to search the nutrition facts online to the restaurant they know they’ll be going to beforehand if possible. That way they could pick a reasonable meal before they even get there. I would also suggest ordering sauces or dressings on the sides and then they can use these items sparingly. I would also to say to only order an entrée, to skip the appetizers and share a dessert among many people if need be. Also, if they ask for a to-go box to come to their table when they order their meal, they can put half of their meal in the box when their food comes and this can help with portion control. I also agree with what Jessica said, that people often “save up” their calories when they know they’re having a big meal later so I would agree in advising against that.
You don’t have to finish everything! I think that’s a big one. If they are the type of person that feels they don’t have that kind of control (I am one of them), they we could recommend that they ask for a take-home box at the beginning of the meal and they can portion it out before they start. I would also recommend sticking to water when eating out. We could talk to them about how easy it is to drink several sodas, due to the size of the glass and free refills. Ask for salad dressing on the side – that’s another good one.
Also, I think it would be helpful if we could find out the types of restaurants the client eats at, and then sort through the menu items with them. Have them make some choices, and give them tips, explaining what makes certain entrees better choices than other ones.
Everyone's suggestions are fantastic! It is great that restaurants post their menu and nutrition information online so that consumers can be more informed about their choices, even before they arrive at the resaurant. I would highly advise, if possible, to check take a look at the menu online beforehand, so that they can game plan for the meal. This may lower the chances of impulsively ordering a less than desirable meal. Many places highlight their "lighter fare" menu options that are low(er) in calories and emphasize the fact that some meals are low(er) in sodium, both of which are two variables that are often very high in traditional restaurant foods. I also really think limiting,or entirely eliminating, liquid calories is important to discuss with the client. It's almost too easy to consume 3-4 sodas (with unlimited free refills no less!) before the meal even arrives. That's a solid 500-800 empty calories. I would also discuss how important it is to not go out to eat on an empty stomach, as this can be a recipe for eating entirely too much. I would recommend a 300-400 calorie snack or small meal consisting of quality protein, healthy fats and whole grains beforehand. Maybe a peanut butter sandwich or a handful of trailmix with almonds and dried fruit 2-3 hours beforehand. We don't want to ruin an appetite by any means, but going on an empty stomach is never a good idea.
Anna J. said:
When I get this question first I remind about moderation and portion size. Then I try to give an example about noticing how eating out and food choices affect us physically and emotionally. One of my favorite examples to use is to share that often when I go out to eat it is a day that I am off work and have free time, or maybe a day I am celebrating something, or just generally a day that I want to by joyful. And one day I started noticing that often when I would go out to eat I would eat more than normal and feel stuffed afterward or I would choose an entree that left me feeling bloated or depleted of energy. When I just started observing I realized that none of these were ways I wanted to feel on my day off and I started paying more attention and making different choices. Then I will ask if the person I am educating has ever had this experience. If they say yes, I reaffirm the observation. If they say no, I ask them to observe first before trying to make a different choices.
Anna J. said:
I really agree with Haley's comments made about empty calories in drinks. The is one area that can make a really big different on the health of the meal if changed. I also like Sammy's suggestions to check the nutrition facts before deciding. This way how much a client/patient enjoys the food can be weighed again how healthy the food is when making a decision.
I always suggest that clients look up menus beforehand to help them decide on healthier options. That way if they are very hungry, they know what they want to order and are not swayed by higher fat items. I always suggest getting a to-go box with your meal so you can put half of it away before you start for a restaurant that serves large portions. That way you don't overeat and have leftovers for the next day. Finally, I recommend balancing your meals. For example, if you know you're going out later and will get a dessert, opt out for any high calorie snacks during the day.
I agree with Brady that also talking about the specific restaurants with a client is very helpful, so you can go through the choices they can make instead of just general suggestions.
I would definitely suggest that they make going out a special thing and not do it as often. Whenever my family and I would go out, we would often split plates because restaurants usually give you enough for more than 2 people. I agree with Haley that empty calories in drinks should be avoided. I'd also advise my clients to not be afraid to ask for substitutions or getting things on the side. They're paying for their meals so they should get it to their liking. I think it's important to look over the menu before going so you have an idea of what you want, in a restaurant setting it's easy to be persuaded to other options when you see it in front of you.
Sarah S said...
I would suggest to my clients that they watch portion sizes more than anything else. You can offset a higher calorie and sodium entree by just eating part of it. I would also encourage them to plan ahead if possible by looking up the selections and nutrition information online. Another tip I would give would to be pay attention to the descriptors of the menu items; they should look for words like baked, grilled, broiled, and sauteed, as well as vegetable-based sauces versus cream-based ones.
I think everyone brings up great suggestions for how to eat healthier while dining out. One resource that I would recommend for my clients is to think about what they are going to order before they get to the restaurant so that they have a plan of attack and are not distracted by higher calorie options. A website that can be beneficial for them is HealthDiningFinder.com, which is run by Registered Dietitians who evaluate restaurant meals for their nutrient content, then make suggestions for healthier options at each restaurant. By seeing what healthy options are at their favorite restaurants, they may feel that they are able to still enjoy dining out while not loading up on calories and sodium.
I also really like Brady's suggestion of encouraging them to save some of their meal for later. This way, they can save money and calories, but still enjoy their favorite foods.
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Many times at restaurant we go in very hungry, leading us to order whatever looks/smalls good and in portions much bigger than needed. I would suggest to a client to look at an online menu and decide what they will order before they get to the restaurant. This way they can make a decision when they are less hungry and less likely to make unhealthy decisions. Many online menus also provide the nutrition information, where regular menus may not. Making the decision at home gives them more time to look at the nutrients and make to best possible choice. I would also suggest the Calorie King app for smart phones. This app has nutrient information for a ton of restaurant chains and is always making updates.
Some tips I would suggest to clients about eating more healthfully when dining out would be to choose grilled meats instead of fried and ask for sauces and dressings on the side. I would also explain how to choose healthier side dishes, because calories and fat in side dishes can add up quickly. Ask if you can substitute a side salad or a side of vegetables for a high calorie side like French fries or mashed potatoes. Many fast food restaurants even offer side salads now, so I would tell clients to order that instead of French fries. Like what Courtney said, I was also going to suggest apps for smartphones like Calorie King or Restaurants & Nutrition. I have the Calorie King app on my phone, and I have used it many times when eating out. It is very convenient to be able to access the nutrition information quickly and when you are out and about, because many times you might not have a plan of what restaurant you will be going to, and you don’t have the time to look up the nutrition information online at a computer beforehand.
I like Susan's suggestion about using HealthyDiningFinder.com to find healthy dishes at many different restaurants. The website is user-friendly, and I like how you can search for restaurants near you by entering your zip code. I had never heard of this website before, so I am glad to have another resource to supply client's with when providing them tips on how to eat healthier when they dine out.
I would suggest that they choose a menu item that incorporated fruits and vegetables and was prepared using little fat and low sodium. I would also focus on portion sizes and suggest taking home part of a large entree or splitting it with another.
There are so many great responses posted. I especially like the posts that mention apps for RDs and clients to utilize.
I would provide the client with the "Weight Loss Tips" handout from the Nutrition Care Manual. There are a lot of good tips that can be applicable to eating out.
Sammy brought up a great point- client's should plan ahead and check online for nutrition information so they can better plan their meal out to fit into diet plan.
A big tip when eating out is portion size like Lynetta said. I always suggest to clients that they use a salad plate rather than a large dinner plate to better visualize single servings.
Tina brings up a good point about the split/extra plate option. I feel like some people don't like paying the $3-4 for a plate, however it will save them in the long run! I wish the portion sizes would revert back to the size they were 20+ years ago.
I think it all really depends on the client I was advising. However, with all of them I would tell them to really think about what they were ordering. I would suggest they look for the thing they want first and then try to figure how to make it healthier so that they still choose what they had planned. From their if they chose a meat option I would suggest they ask what it is seasoned with and if they could put it on the side. Small things like subbing out sides for healthier options and asking how each side is cooked. Another method would be to have a to-go box brought out with your meal and immediately place have of the meal in the box to take home later.
I like Courtney's suggestion about looking ahead when you are less hungry. It is much easier to make a healthier decision when you are not ravenous. This may also allow them to look at the nutrition facts on the website.
Dining out can be tricky. One tip I would give clients is look online at their menu if it is available and preplan what you are going to eat before you go and have an idea of the nutrition facts ahead of time. Another great tip is get half your meal in a "to go" container when you order so it is already boxed up for you and you don't feel the pressure or have the opportunity to over eat and feel uncomfortably full after you realized you ate the entire plate. Many restaurants also have "healthier" options on the menu which are usually delicious and again allow you to eat lighter without missing out on great taste.
Great idea skipping an appetizer from Carly. And skipping a soft drink from Haley. Those suggestions also save money as well as nutrition benefits. Great idea from Brady addressing specific restaurants with clients can be beneficial to them in order to avoid certain foods at a particular restaurant or provide better options for them to try.
I think deciding ahead of time is a good idea. I have done that several times and it seems to help. Just be realistic. If you go to Outback Steakhouse and you know the other members of your party have to have the bloomin' onion-don't count on not eating any. The overindulgence is key. I would tell clients to go in with the mindset that they can always come back! Don't think you have to blow it out this one time.
I love Carly's idea about making reservations first. This is something zI never think about, and I am always staring when I get to the table.
I agree with what Sammy, Arthur and Emily said about getting nutrition information and making a healthy choice before you go to the restaurant. That way you don’t feel rushed because there are people waiting on your decision. I also think splitting a meal, like Tina mentioned is a good idea.
Erin also makes a good point that it depends on the client.
When a restaurant has something like the “you pick two” at Panera, I like to order that with one item to eat and one packaged to take home for another meal. That way, it is predetermined how much I should eat. Otherwise, I tend to eat more than half, and may think there is not enough left to take home, so I might as well finish it.
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Many restaurants have a healthier section of the menu that lists the calorie and sodium count of each entree, which could be helpful for clients. Other healthy tips would be avoiding appetizers like bread or chips, splitting an entree with a friend, or asking for a box right away to save part of the dish for later. Clients could also ask if the chef could use a different base to cook the dish with, such as olive oil instead of butter or low sodium soy sauce. It also might help to look at the menu &/or nutrition info online before going to the restaurant as a guide.
Anna - good idea on talking to them about how they feel after eating out. I know exactly what you mean about having that feeling of being overstuffed on your day off or your evening out. And that always comes with a side of regret.
Haley,
Skipping the soda is a really great suggestion! People usually don't think about how much those calories can add up even before a meal even arrives. The tip about cream vs. broth based soups is a good one too. I also like Arthur's tip about ordering dressing on the side (same with cream vs. oil based dressings).
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