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Com Heart Healthy Diet Healthy Eating When Dining Out – Don't AbandonYour Diet Americans love eating out — and there's noreason why it can't be healthy eating.

But watch forhidden fat and calories! New healthcare legislation willrequire that big restaurant chains put calorie info on themenu, starting some time in 2011.

But you can't always find outthe amount of calories, fat, or salt in your food.

So follow theseordering tips to make sure you stay within your healthy diet.


Some Fats Are Good for You Monounsaturated fats: Substituted for saturatedfats in your diet, they help lower bad LDL cholesterol and don'treduce good HDL cholesterol.

Found in canola oil, olive oil, olives, avocados,nuts, and nut butters.

Polyunsaturated fats: Help lower cholesterol.

Found in fatty fish, vegetable oils, and nuts and sunflower seeds.


Fish Is Good for Your Heart Fish is a healthy choice when dining out.

Ordering seafood such as salmon and tuna adds omega-3 fatty acids to yourdiet.

They are a type of polyunsaturated fat that helps lower your heart disease risk.

You’ll also find omega-3s in walnuts and edamame (soybeans).


Avoid Fried Foods and Added Cheese Eating out often means getting too much saturatedfat, cholesterol, sodium, and calories.

How can you spot the dangers? Saturated fatscome mostly from meat and dairy foods.

Tropical oils like palm oil and coconut oil,and butter are also saturated fats.

Cholesterol is found in animal fats.

Primarilythe saturated fat and the cholesterol in the foods you eat increase your cholesterollevels.


Have a Heart Some restaurants have tuned into heart-healthyeating.

They offer low-fat, low-salt, low-cholesterol menu items, designated witha heart icon.

Don't confuse this with the favorites icon.

That can be a flag for popular, fatty choices.

One delicious heart-healthy option: A grilledfish filet, a natural source of omega-3 fatty acids.


Don't Be Afraid to Ask In restaurants where food is cooked to order,you can make special requests for lighter fare.

If you're counting calories — or keeping an eye on saturated fat, cholesterol, or sodium– tell your server.

Ask what's in a dish.

Find out how it's cooked.

A chef can often prepare food using less oil, no butter,or no added salt.

If there is sauce, salad dressing, or gravy, get it on the side.

Thenyou can dip — or skip — and use less.

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Com 6.

Clues to Unhealthy Dishes Concerned about high cholesterol, diabetes,or losing weight? Read menus carefully.

Thumbs Down: Fried, au gratin, braised, buttered, creamed,escalloped Hollandaise, cheese, or cream sauceIn gravy, pan-fried or -roasted, rich, in butter sauce.


Clues to Healthy NutritionGrilled chicken vs.

fried chicken.

Broiled fish vs.

fried fish.

When dining out, lookfor possible code words to healthier food withless saturated fat.

Thumbs Up: Baked, broiled, grilledPoached, roasted, steamed In its own juice, garden fresh 8.

Cutting Fat Can Help Weight Loss Ask your server about healthy substitutions: A vegetable or fruit instead of French friesSkinless chicken that's broiled instead of friedLow-fat milk for your coffee, instead of cream 9.

Lean ChoicesIf you're counting calories and saturated fat, hamburgers, rib eye, porterhouse,or T-bone steaks don't score well.

Thumbs Up: Barbeque or grilled chicken, pot roast, meatloaf London broil, filet mignon, flank steak, sirlointip, tenderloin Seafood, boiled shrimp, oysters on the halfshell 10.

Healthy Chinese FoodThumbs Down: Egg rolls, egg drop soup, fried wontons, Lo Mein, Moo Shu,General Tso's Chicken, Sweet and Sour Pork, and fried rice.

They are preparedwith lots of oil, sodium, and MSG.

Thumbs Up: Steamed or stir-fried seafood,chicken, bean curd, or vegetable dishes — plus steamed rice — forheart health.

If possible, ask the cook to use less oil, soy sauce, andMSG.

Article by WebMD, LLChttp://www.


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