DASH diet — Be healthy, have fun when ordering off the menu.
You're following the DASH diet to control your blood pressure. You've mastered healthier cooking techniques at home, maybe even discovered some new favorite recipes. But you'd love a night off from kitchen duty, a meal out to savor and a chance to unwind.
Can you dine out and still follow the DASH diet? Certainly. Just because you're dutifully sticking to the meal plan known as Dietary Approaches to Stop Hypertension (DASH) doesn't mean you can't eat out — and actually enjoy it.
As with all things, moderation and sensibility are keys to success with the DASH diet. Here's how to dine out while remaining true to your goals. With these tips in mind, you can even negotiate fast-food restaurants safely.
Cut back on the bad fat and stay true to the DASH diet
The DASH diet promotes foods that are low in saturated fat and cholesterol. When you're dining out, you may be tempted to toss those DASH diet principles aside.
But you can cut back on the bad fats while maintaining taste, variety and even enjoyment.
Here are a few simple ways to cut down on saturated fats when you're dining out and yet want to stick to the DASH diet:
- Skip the bread and rolls — or at least skip the butter.
- Ask for reduced-fat salad dressing, on the side.
- Trim visible fat off meat and poultry. Eat only a portion that's about the size of a deck of cards, since even very lean meat and poultry still contain fat.
- Ask that your dish be prepared with olive oil, rather than butter or fat.
- Select foods prepared with healthier cooking techniques, such as steamed, grilled, broiled, baked, roasted, poached or stir-fried.
Don't let hidden sodium derail your DASH diet intentions
Another key feature to the success of the DASH diet in controlling your blood pressure is its reduction in sodium. Sure, it's easier to control your sodium consumption at home. Because sodium often enhances flavor, it's often used liberally in restaurants, and that could derail your DASH diet goals.
Still, you can take steps to control sodium when you're dining out and following the DASH diet. Just remember to:
- Ask that food be prepared without added salt, MSG or salt-containing ingredients.
- Be alert for ingredients, cooking styles and labels that indicate a dish may be high in sodium, such as pickled, cured, smoked, soy sauce and broth.
- Remove the saltshaker from your table, or at the least, put it out of easy reach.
- Limit condiments, such as mustard, ketchup, pickles and sauces with salt-filled ingredients.
- Opt for fruits and vegetables instead of salty appetizers or snack foods.
Avoid oversized servings as you stick to the DASH diet
The DASH diet also comes with specific recommendations on serving sizes. But if you've eaten in restaurants in recent years, you know that meals are often heaping, especially pasta dishes.
To avoid portion distortion:
- Remember that you don't have to clean your plate.
- Ask for the lunch size, even if you're eating dinner.
- Substitute an appetizer for an entree.
- Split a meal with a companion.
- Put half the meal in a takeout container before you even start eating.
From drinks to desserts, keep DASH diet principles in mind when ordering
Most restaurants recognize that many people are trying to follow healthier diets such as the DASH diet. Many now use icons on menus to identify low-fat items, or they list healthier fare in a special section. Many also gladly accommodate special requests to prepare a dish with less fat and sodium.
When it comes down to making specific food choices, the DASH diet can point you to menu selections that are both healthy and enjoyable. As you weigh your options, from drinks to desserts, keep these tips in mind:
- Drinks. Choose water, club soda, diet soda, fruit juice, tea and coffee first. If you want an alcoholic beverage, stick to moderation. That means, in general, one drink a day for women, two a day for men. Avoid tomato juice, unless it's low in sodium.
- Appetizers. Choose appetizers with vegetables, fruits or fish, such as chopped, raw vegetables, fresh-fruit compote or shrimp cocktail with lemon juice instead of higher sodium cocktail sauce. Skip fried and breaded appetizers.
- Soups. You're often better off avoiding soup and choosing fruit or salad. Broth- or tomato-based soups are often high in sodium. Chowders, creamed or pureed soups, as well as some fruit soups, may contain more fat. Before ordering soup, ask how it's prepared.
- Salads. Order fruit salad, tossed greens or spinach salad. Caesar, Greek and taco salads are higher in fat and calories. Chef salads are typically high in fat, cholesterol and calories because of the large amounts of cheese, eggs and meat. Ask for dressing on the side, limit yourself to one spoonful and stick to low-fat varieties. Ask what varieties of vinegar and olive oil they may offer. Forgo bacon bits and prepared salads like potato salad. Don't salt your salad.
- Breads. If you don't want to skip the bread course entirely, ask for whole-grain bread, rolls or breadsticks. Try to stick to just one piece. Muffins, garlic toast and croissants generally have more calories and fat, and crackers can be high in both sodium and fat.
- Entrees. Choose a baked, broiled, grilled, poached, roasted or steamed entree. Ask that dishes be prepared light or without extra salt, butter or oil. Meats and vegetables sauteed or stir-fried in a small amount of oil, broth or water are usually lower in fat. Avoid entrees that are fried, fricasseed or creamed, and those sauteed or stir-fried in heavy oil. Steer clear of broasted, stuffed, buttered, breaded or basted entrees, as well as gravies. If the name of an entree contains the term "au gratin," "a la king," "alfredo" or "parmigiana," choose something else. Always ask for sauce to be served on the side.
- Side dishes. Choose vegetables and fruit first. Baked potatoes, boiled new potatoes and rice also may be good options. Skip the french fries, potato chips and onion rings, as well as vegetables slathered in cheese or cream sauces. Ask the chef to prepare your side without butter, margarine or salt. Top your potatoes with salsa instead of butter or sour cream. Most restaurants will substitute a healthier side dish if you ask.
- Condiments. Choose fresh tomato, cucumber and lettuce for sandwiches. Avoid olives, pickles and sauerkraut because of their high sodium content. Use ketchup, mustard and mayonnaise sparingly and use pepper or lemon juice in place of salt.
- Desserts. Wait before ordering dessert to let the main course settle. It takes a while for a feeling of fullness to register in your brain. If you can't resist dessert, though, choose fresh fruit, gelatin, sorbet, sherbet, fruit ice, meringues or plain cake with fruit puree.
At first blush, it may seem like you have a lot of restrictions when following the DASH diet. But if you use these tips as a general guide, you can still enjoy a meal out on occasion. And in the long run, healthy eating may become so ingrained in your daily routine that you don't even give it a second thought.
Overcome the hazards of fast food to avoid the downfall of your DASH diet
Fast-food restaurants are notorious dietary danger zones, and that's especially true if you're trying to stick to the DASH diet. It's OK if you want to treat yourself occasionally to a fast-food meal, or you're simply in too much of a rush for other options. Just be sure to pay extra attention to the menu selections so that you can find items that aren't saturated in sodium and fat.
Keep these tips in mind when you're ordering on the run:
- Take time to read the nutrition information so that you can make healthier selections.
- Seek out the healthier fare that many fast-food restaurants now have, such as grilled chicken, whole-wheat bread, low-fat milk and yogurt.
- Don't order extra-large portions. If you can bear to, order a children's size meal, or at least a regular size.
- Be aware that salads aren't necessarily as healthy as they may sound. Many are thick with add-ons, such as cheese and dressing, that significantly increase sodium and fat content.
- Choose items that are grilled, broiled or steamed. Avoid those that are fried or battered.
- For drinks, stick to water, reduced-fat milk, coffee or diet soda.
- Go easy on condiments, such as dressing, ketchup, cheese sauce, mayonnaise and others that can pack a huge wallop of sodium and fat.
With a little care, an occasional meal at a fast-food restaurant won't be the downfall of your DASH diet. Practice a little common sense — eat the same way you would at home or in sit-down restaurants. That is, look for items lower in sodium and fat and don't let your portion sizes get out of control.
Turn the DASH diet into a lifelong habit with a healthier approach to dining out
Restaurant meals are often laden with hidden excess — excess fat, excess sodium and excess portion sizes. If you keep an eye on these potential pitfalls, the rest may come much easier. And you'll be able to focus on enjoying your meal and not worrying about sabotaging your DASH diet, even with the occasional splurge.
Over time, this smarter approach to eating will become a habit, and good habits can be as difficult to break as bad ones.
Last Updated: 07/19/2007
