Get your “greens” on

Dining with the Dietitian

Dining out can be a great way to get your dose of fruits and veggies. More and more restaurants are going beyond French fries and mashed potatoes by adding fresh fruits, vegetable-based soups, steamed veggies, and an abundance of salads (a great way to get your fill of leafy greens).

For me, sometimes it can be easier to get my leafy greens when I dine out. Restaurants offer more toppings than I typically store at home. And, usually the salads are large enough for me to take home and have the next day.  However, the calories and fat can add up quickly if you’re not careful.

Here are a few  tips to help limit the extra calories and fat in your favorite salad:

1. Always ask for dressing on the side (the key is to use it sparingly). This way you are in control of how much to use. Use your spoon as a guide to control the amount you use. Many times on HealthyDiningFinder.com, you’ll see the calories and fat for 1 Tbs. of dressing listed separately to help you determine how much to use. If a large saucer of dressing is brought out to you, spoon out a small portion and mix it with your salad, then ask your server to remove the saucer so you won’t be tempted to use the rest!
2. Ask for less cheese. I LOVE feta cheese, but know that there is typically 2-3 oz. of it piled on my salads. Ask the server for less cheese if you’re not sure of the nutrition profile for your salad.
3. Nuts are great in salads, but again portion control is key. Candied nuts add even more calories, so ask for “less” or even raw nuts.
4. Steer clear of fried ingredients such as fried chicken and tostada shells. However, a small amount of wonton strips or tortilla strips can add some crunch without tipping the calorie scale. By small amount I mean 2 small spoonfuls. Ask for these types of garnishes on the side and add them with your spoon to control the portion.

Hopefully these tips will help you “get your greens on” the next time you’re dining out!

Be sure to use the search tool at HealthyDiningFinder.com, to help you make informed choices. In the meantime, here are a few Healthy Dining favorites:

Elephant Bar – Side Citrus Salad: A mix of chopped iceberg, green leaf and romaine lettuce with carrots and red cabbage. Tossed with avocado, green apples, caramelized walnuts, green onions, bleu cheese crumbles, dried cranberries and Mandarin oranges. Finished with tropical honey citrus dressing (included in analysis). This salad has 2.5 cups of fruits and veggies!

Maui Tacos – Fresh Chopped Salad: Mixed chopped greens topped with tomatoes, mango salsa, black beans and grilled fish. Served with tomato vinaigrette dressing (included in analysis). This salad has 3 cups of fruits and veggies!

Pizza Schmizza – Large Greek Salad with Dressing on the Side: Fresh cucumbers, roma tomatoes, oregano, red onion, kalamata olives and feta cheese on a bed of spinach leaves. This salad has 2.5 cups of veggies!

Kona Grill – Seared Sesame Ahi Salad with Dressing on the Side: Tuna crusted with toasted sesame, seared rare over field greens. This salad has 1.5 cups of veggies!

What’s your favorite Healthy Dining Salad?