Healthy Dining Out
By Libby Sustachek

With our busy lives these days we are more apt to dine out, pick up take out food, or have food delivered to us. The problem is we are not aware of the calories and fat we are consuming when we continually eat food other than what we, ourselves have prepared.

The average dinner meal at a restaurant is 1200 calories, and 60 grams of fat. Men should not have more than 70 grams of fat a day, and women 40 grams of fat a day. One meal alone can make up one whole days worth of fat, or two, in the case of women’s diets. If you do find a meal that is low in fat, make sure you do not consume such a large serving that you eat more calories than you should.

There are restaurants out there that do have meals considered lower in fat and calories. If you do not see it on the menu ask your server for the information. Remember low carb is not low-fat. When you are eating a low –carb meal out at a restaurant you are usually eating high-fat. Make sure you do not take in more than 20 grams of fat in a meal. Below is a list of restaurants that offer low-fat meals.

RESTAURANTS

• APPLEBEE’S
• CALIFORNIA PIZZA KITCHEN
• CLAIM JUMPER
• CHILI’S
• MACARONI GRILL
• TGIF FRIDAY’S
• MIMI’S CAFÉ
• OUTBACK STEAKHOUSE
• TONY ROMA’S

FAST FOOD

• ARBY’S
• BURGER KING
• CARLS JR.
• CHICK-FIL-A
• JACK IN THE BOX
• MC DONALDS
• SUBWAY
• WENDY’S
• KFC

We use food as an important part of our cultural and social lives to connect with one another. We also use it as a comfort when we have had a bad day, a bad week, a bad month, or a bad year. Reducing the foods we do not need helps us stay healthy in mind and body.

Remember, even though we are overwhelmed, stressed out and tired, we must make healthy decisions when it comes to what we eat. Trans fat, found in most cooking oils in restaurants- is the worst kind of fat you can put in your body. It increases the level of blood fat called triglycerides, and has even been found to contribute to insulin resistance, which raises the risk of Type 2 diabetes. Children as young as 10 years old are developing heart disease and diabetes. Set an example for your children and ensure you both will live long, healthy lives.


About The Author
Libby Sustacheck has over twenty years of experience in the healthcare field working with such industry giants as Kaiser Permanente and Aetna. She has assisted many organizations with their wellness programs You can read more from Libby at http://www.healthsolutionsandyou.com. Or contact her at info@healthsolutionsandyou.com.