Controlling the use of unhealthy oils in your food while eating out can be challenging, but it is possible with some careful planning and communication. Here are some tips to help you make healthier choices when dining out:
Choose restaurants wisely
- Look for restaurants that prioritize using healthier cooking oils such as olive oil, avocado oil, or coconut oil.
- Avoid fast-food chains or restaurants known for using unhealthy oils like hydrogenated oils or vegetable oils high in trans fats.
Ask questions
- Don’t be afraid to ask your server or the chef about the types of oils used in their cooking.
- Request that your food be cooked in a specific type of oil if possible.
Choose healthier cooking methods
- Opt for grilled, baked, or steamed dishes instead of fried foods.
- Avoid dishes that are deep-fried or cooked in large amounts of oil.
Customize your order
- Ask for dressings and sauces on the side so you can control how much you use.
- Request that your food be prepared with minimal oil or no oil at all.
Be mindful of portion sizes
- Avoid dishes that are swimming in oil or sauce.
- Consider sharing a large dish with someone else to help control portion sizes.
Look for healthier menu options
- Choose dishes that are packed with vegetables, lean proteins, and whole grains.
- Avoid dishes that are heavy on the cheese, cream, or butter.
Consider alternatives
- Look for dishes that are naturally low in oil, such as salads, soups, or grilled seafood.
- Consider bringing your own small bottle of olive oil to dress your salad or vegetables.
Read the menu carefully
- Look for keywords like “grilled,” “baked,” or “steamed” which indicate healthier cooking methods.
- Avoid dishes described as “fried,” “crispy,” or “creamy” as they are likely to be high in unhealthy oils.