152 Unit 2 Nutrition and Wellness Copyright Goodheart-Willcox Co., Inc. Choosing Wisely When Eating Out Cooking and eating more meals at home can help people control calorie intake. Studies show that eating out puts people at increased risk of weight gain. Planning ahead by packing healthy meals at home to eat at school or work can help people make better food choices. When people do eat out, they can follow a few tips to make choices that will fi t into a healthy diet. Use Menu Information Federal requirements make it easier for consumers to choose wisely at some eateries. Menus at many restaurants must show the number of calories in standard food and drink items. These requirements apply at restaurants with 20 or more locations. The ruling includes restaurant-type foods sold at places like grocery stores and movie theaters. Many vending machines are required to post calorie informa- tion, too. More detailed nutrition information must be provided if consumers ask for it. Seeing the number of calories in foods before ordering can help people make choices that fi t into their daily needs (Figure 8.14). In restaurants that do not post calories, a little knowledge can help consumers choose wisely. The more varied a menu is, the easier it is to fi nd healthy food options when eating out. For instance, a family restaurant is likely to give more choices than a fast-food restaurant. However, even the limited menus at many fast- food restaurants offer some health-oriented foods. Look for menus that list items such as fruits, vegetables, and salads as optional sides. In any type of restaurant, menu terms can give clues about the food. Many menu items are high in fat, sugars, and sodium. Watch out for buttered vegetables, fi sh broiled in butter, and pasta with butter sauce. Be aware of items served with cream sauces, gravy, or cheese. Notice items that are breaded, fried, or wrapped in pastry, too. These items are all likely to be high in fat, which adds extra calories. Keep in mind that many soups and sauces are high in sodium. Smoked, pickled, and barbecued foods are also likely to be high-sodium items. In addition, foods prepared by these methods have been shown to contain compounds that may cause cancer. Order with Care You can control how restaurants prepare food by ordering items that are made according to your pref- erences. Keep in mind what you have learned about shopping for and preparing food when ordering. For health-conscious menu selections, choose foods prepared with low-fat cooking methods. Ask to have foods prepared without salt or butter. Request that high-fat sauces and dressings be served on the side. You can add just enough to fl avor, rather than smother, your food. Choose whole-grain rolls when they are available. Select a fresh vegetable salad instead of French fries to go with a meal. Go easy on salad dressing and toppings such as bacon bits and cheese. Opt for fresh fruits in place of rich pastries or heavy ice creams for dessert. Remember, the amount of food eaten affects calorie intake as well as fat, sodium, and sugar consumption. At fast-food restaurants, choose regular rather than large-sized items. At full- service eateries, ask for a petite or half-sized Salads Zesty Quinoa Salad (290 calories) $2.50 Tender quinoa, black beans, cilantro, and c with lime vinagrette. Roasted Veggies (205 calories) $2.25 Seasonal, roasted vegetables marinated in Rustic Potato Salad (315 calories) $2.55 Tender new potatoes tossed with whole-gr diced cherry peppers, and scallions. Sandwiches Spicy Chicken Wrap (791 calories) $8.9 Grilled chicken breast, black beans, avocad and Monterey Jack cheese wrapped in a whol Vegetarian Focaccia (605 calories) $6.9 Roasted red peppers, marinated artichokes caps sun dried tomatoes Provolone cheese la Andresr/Shutterstock Figure 8.14 Use nutrition information on the menu to help you with your food choices. Most restaurants must supply this information, so ask waitstaff or the cashier if you do not see it.