Beyond The Mediterranean Diet: European Secrets Of The Super Healthy, offers many tips and recommendations on what to order when dining out, which often depends upon the cuisine. Here are a few general tips to get you on your way to healthful dining out:
1) Dripping Sauces~ In Europe, delicious sauces are not avoided. Most chefs put the sauce on the bottom of your plate, so you have control of how much sauce you want to eat. This is unlike in the US, where chefs and restaurants tend to drench food in sauce. When starting with good quality ingredients, it is unnecessary to hide natural flavors with an overload of sauce.
2) Beware of Secret Ingredients~ Chefs cook with secret ingredients and they can be full of salt, sugar and fat. I’ve discovered that some of the best fish restaurants in the US add animal fat to sauces served with seafood entrees. Oh my!
Bottom line: Be bold and ask for sauces and dressings on the side, so you have control of what you’re eating. If you are vegetarian, tell the server!
3) Salt Overload~ To reduce salt in your diet, tell your server to hold the salt in the kitchen. I do not like to stereotype anyone, but chefs are heavy handed when it comes to salt.
Bottom line: Season food with salt and pepper at the table.
4) Super-sized Portions~ Restaurant portion sizes in the US are often twice as large compared to restaurant portions in European countries. There are many techniques discussed in Beyond The Mediterranean Diet: European Secrets Of The Super Healthy on how to handle large portions without being charged an extra $10.00 for sharing. For example, order double appetizers or share entrees like a pasta and a fish dish, so you get the right amount of each. Then order a side of steamed vegetables.
Bottom line: Plan techniques to avoid overeating. Check out the restaurant’s menu online so you have an idea of what you would like to order.
For diet secrets, healthy recipes and more tips on dining-out pick up a copy of Beyond The Mediterranean Diet: European Secrets Of The Super Healthy.
Bon Appétit!