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Posted on 06-19-2012

Good morning Redding!

With eating out on Redding residents’ mind, I would like to offer some tips when it comes to healthy eating at a restaurant.

Know Before You Go
First and foremost, know what you plan to order before you get there. It will make the endless options a thing of the past and a healthier diet a thing of the future. These days, many restaurants offer their menu and nutrition information online and in California it is required to be shown on the menu. Not only does the Internet offer help, but smartphone apps are tackling nutrition information as well. A great app to download is Calorie King. It’s free on iPhone and Android and offers nutrition information on most restaurant menus. It’s easy, just type in the restaurant of your choice and find the meal of your choice. Now that you have technology at your fingertips, there’s no excuse to not be prepared!

Educate Your Kids
Oftentimes, families choose to eat out for simplicity and a fun time. But free reign on menu options can be a dining disaster. It’s great to get your kids involved in menu options and nutritional information starting at a young age. Before heading to your favorite restaurant, go over the menu options at home.

If your kids are unable to read the menu, only offer them a few of the healthier options when visiting the restaurant. This way, they will never know about the other choices and can still take part in making their own meal decision.

Practice Portion Control
Many restaurants go way overboard on portion sizes. The easiest way to avoid eating everything on your plate is to split entrees with someone else. As long as it’s not on your plate, you won’t be tempted to take that extra bite. Out of sight, out of mouth! Another idea is to ask for a to-go box before you take your first bite. This way you will be mentally prepared to save some of your meal for later.

One way to keep the big portions and stay in nutrition control is to always order steamed vegetables or a salad as your side dish. An easy way to remember the servings of fruits and vegetables you should be eating daily is to think, “5 is fine, 9 is divine.”

Special Requests
It’s perfectly acceptable to make special orders or requests at restaurants. These healthy requests will ensure you’ve made the healthiest choice. Here are a few suggestions to keep in mind:

  • Ask for any sauces or dressing on the side. You’d be surprised just how much your calorie intake increases with the Teriyaki sauce on your healthy order of salmon! As for salad dressing, remember to use the fork tip: dip your fork into your dressing before each bite. You’ll reduce the amount of dressing you actually use.

  • When ordering meat, ask for grilled with no oil.

  • Always request steamed vegetables with no butter.

  • Pass on starches and replace with healthier options, such as vegetables, salad or fruit.

Enjoy your next restaurant trip!

Have a blessed day!


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WellnessOne of Redding
2515 Park Marina Drive, Suite 101
Redding, CA 96001
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Monday8:30 - 1:003:00 - 6:00
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