Dining Out and Keeping a Healthy Heart- It Can Be Done!

If you’re going out for Valentine’s Day, we know just what you need to keep that heart pumping, and the love flowing…a healthy meal! How can you have a fun, delicious AND healthy time at a restaurant on V-Day you ask? Simple. There are plenty of healthy options out there; you just have to know what to look for. American Heart Association has you covered this Valentine’s Day, or any other time you want to go out to eat, with these quick and easy dining out tips.

Choosing a restaurant

• While there will be plenty of love filling the air, you should limit the food filling the table. AHA recommends avoiding restaurants that offer all-you-can-eat buffets or specials, as you are more likely to overeat.
• Before you head to the restaurant, look up the menu and decide what you are going to eat beforehand. This will help you to avoid some of less healthy temptations that fill the menu.

Deciphering the Menu

• To go the healthy but hearty route, choose the steamed, broiled, baked, grilled, poached or roasted options. These are far better for you than the fried, au gratin, crispy, scalloped, buttered, creamed or stuffed items. Also avoid too much cheese, sour cream or mayo.
• Choose lean meats, chicken or seafood.
• Look for items that might be marked “healthy" on the menu, or ask your server about what healthy choices are offered.

Ordering

• This might be a bit heartbreaking to hear, but you should pass on the pre-meal extras such as cocktails and appetizers. These are unnecessary sources of added fat, sodium and calories.
• Don't skip a beat at the salad bar! Fill your plates with fresh greens, raw veggies, fresh fruit, garbanzo beans and low-fat or light dressings.
• Request sauces, butter, salad dressings, etc. be served on the side so you can control how much you consume. 
• Don't be afraid to have a heart-to-heart with your server about ingredients, how foods are prepared, and what they are cooked in. AHA suggests going with monounsaturated oils such as olive oil, canola oil and peanut oils. Polyunsaturated oils such as soybean oils, safflower oil and sunflower oil are also beneficial options. 
• Also ask about smaller portion options and if healthy substitutions are available. If there is no option for a smaller portion, take half of the meal home. If healthy substitutions cost extra, think about the health benefits that are worth it.
• If having your sweetheart there by your side isn’t enough by the end of the meal, go with the healthier dessert options such as fresh fruit, fruit ice, sherbet, gelatin and angel food cake, as opposed to the more traditional fat and cream-laden dishes.

These tips should get you through a healthy night out of dining on any occasion, not to mention leave you and your honey in a good V-Day mood for making smart food choices. For more helpful information on dining out, try the AHA's healthy dining finder.

Opting out of the restaurant madness on Valentine’s Day? Try some of these simple cooking with heart recipes from AHA or some of the low sodium recipes on our Pinterest board.

Written by
Amanda Taylor
Michael & Susan Dell Center for Healthy Living

[image source: flickr/frerieke]