Navigating a family restaurant menu can sometimes feel like deciphering a secret code, especially when you're trying to make healthy choices amidst a sea of tempting options. The allure of comforting classics and indulgent dishes often overshadows nutritious meals. However, with a little strategy and knowledge, you can learn to read between the lines and find healthy, satisfying alternatives that don’t skimp on flavor. In this blog, we'll explore practical tips for decoding those menus, identifying nutrient-rich dishes, and making informed choices that align with your health goals—while still enjoying a delightful meal with your loved ones.
Menu Ingredient: Secret Sauce, this is a popular ingredient often found on restaurant burgers. But there typically is no secret, these sauces are normally made up of 80% mayonnaise and 20% ketchup along with spices and chopped pickles! If you see this on a menu item that you want to order opt for BBQ sauce instead and save yourself around 100 calories and a ton of sugar.
Menu Item: Chicken Sandwich, this item can either be one of the healthiest or unhealthiest items on the menu. So how do you know? Here is a quick checklist to run in your head. Is it fried? Is there ranch or mayo on it? Does it come with cheese? If you answered yes to more than one of those questions opt to change the ingredients or choose another item from the menu.
Menu Item: Chicken Fingers, this one is a perennial favorite of kids (and adults) across the US. But this menu item is a nutritional cul-de-sac. So, what do you do? Many restaurants will cook up some grilled chicken fingers even if they are not on the menu. They still go good with your favorite sauce while carrying half the calories and only 25% of the fat of their fried counterpart.
Menu Item: Loaded Baked Potato, this menu item is very calorie dense (meaning more calories than nutritional value). But you can opt out everything that makes it a loaded baked potato and replace that with steamed broccoli and a little bit of melted cheese and you have yourself a filling nutritious meal bringing in about 400 calories.
Menu Item: Cheese Fries, who doesn't love a plate of fried covered in that melted gooey cheese? But the fact is this menu item is one of the worse things you can put into your body. A typical plate of cheese fries from the appetizer section of the menu packs the same amount of calories as 14 Taco Bell beef tacos! Even if you split the plate at a table of 4 people you will still consume about 700 calories with 40 grams of fat!
Menu Item: Sides, as a general rule when you eat at a typical American style family restaurant the sides is where you can make or break your meal. So, what should you choose from the side? Here is a general rule to help you keep your meal healthier. Starches such as rice, pasta, and potato dishes are going to be packed full of fast carbohydrates that do little to keep you full. So, try to opt for steamed, roasted or grilled veggies, fresh fruits, or even applesauce.
Menu Item: French Dip, this by far is one of my favorite menu items when I go out to eat, and they are typically a safe choice. Roast beef is nearly every bit as lean as roasted turkey, and if you choose to use the beef dipping sauce that is only going to add about 25 calories!
So, as you can see decoding a family restaurant menu is not just about making healthier choices; it's about empowering yourself to enjoy dining out without compromising your well-being. By familiarizing yourself with menu language, identifying nutrient-rich options, and asking questions when needed, you can navigate through tempting offerings with confidence. Remember, it's entirely possible to savor delicious meals while prioritizing your health—just take a moment to assess, inquire, and choose wisely. Next time you find yourself at a family restaurant, embrace the journey of mindful eating and enjoy each bite, knowing that good nutrition and great flavor can go hand in hand. Happy dining!
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