Eating Lighter, Eating Smarter – Dinner

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Pizza night
Even the most health-conscious eater must have some fun every now and then. Pizza is a favorite across all generations. Whether you go out to a parlor, have your orders home-delivered or pick them up yourself, pizza is a convenient way to have a quick and tasty meal.

There are plenty of choices, of course, but they can vary considerably, not just with regards to toppings but also in calorie and fat content.Dining out
Going to a restaurant for dinner is oftentimes the easiest way to get a good meal. Whether you look for something stylish, romantic or just casual, there are many types of eateries to choose from. Most of us have a few favorites we patronize regularly or we pick the places that serve our preferred kind of food. Steak houses, diners and sushi bars are easy to find almost everywhere. Chain restaurants are also popular because people have a good idea what to expect when they recognize a particular brand.

If you are health- and weight conscious, it is important to learn how to read and interpret menus, not only with regards to the variety of food choices they offer but also in terms of ingredients and cooking techniques. You can order seemingly healthy meals and still receive excessively high amounts of calories and fat from heavy-handed cooking styles.

Portion sizes are another issue. Many restaurants want to convey the message that they’re giving you your money’s worth by loading up your plate. If you want to limit your food intake, ask for a small plate or take half of your dinner home in a doggy bag. There are many more articles on this topic in the “Dining Out” section of this blog.Calorie-conscious
As a rule, all your meals should be chosen calorie-consciously. I wouldn’t be a dietitian if I said otherwise. However, that is not always possible or practical, especially when you travel and eat out a lot. Calories, of course, are not the only concern. Nutritional value is just as important. If you want to cut back on your calorie intake to manage your weight, you must make up for the difference by eating more nutrient-dense foods. “Reduce the quantity, add to the quality,” as one of my professors of dietetics used to say.

Health-conscious eating is reflected in both the ingredients and the cooking techniques you apply. At least for starters, you should continue eating foods you like and try to make gradual changes over time. If you normally don’t eat fish, you won’t exchange your meat-eating habits for a lighter seafood fare. Rather start by reducing serving sizes, choosing leaner cuts and reducing or eliminating oils and fats from your cooking techniques. Later, you may change your diet more radically by eating less meat products, baked goods and other fattening items. But don’t be too hard on yourself. If you don’t like your new eating styles, you will not stick with them, no matter how beneficial they may be for your health.

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