What ails you: Eating heart healthy

We have been talking this month about heart disease and what you can do to improve your health even after you have been diagnosed. Certainly prevention is important, but even small steps taken after damage has been done can reduce the ravages of the disease and improve the quality of your life. Today, let’s talk about one of the simplest changes you can make; what you eat.

It might seem easy to make good choices when most popular restaurants today include indicators that designate certain dishes as heart healthy. These items are limited, though, and there’s no reason you can’t make other items on the menu work for you.

One of the first things you need to learn is portion control. As a rule, you can count on any sit-down restaurant meal to be twice what any reasonable diet should include. Order a box at the same time your meal is served, immediately divide your meal in half and box one half to take home for tomorrow.

An acceptable serving of meat is three to four ounces which is a piece approximately the size of a deck of cards. A 1/2 cup serving of a side dish is about the size of your computer mouse; a one cup serving is the size of a tennis ball. A baked potato should be cut down from the monster spuds some restaurants serve to something about the size of a light bulb.

When you eat, slow down. Set your fork down between bites. Remember that a meal out should be a social occasion. If it was simply a matter of foraging nutrients, you would be better served in the grocery store and then your kitchen. Enjoy a real conversation with your spouse or happy chatter with friends rather than focusing on the meal itself. When you are half way through your meal, set your fork down, lean back and chat for a few minutes. Give your body a chance to realize you have been eating. The goal is to leave the table satisfied, not stuffed.

Humans are creatures of habit so we tend to go to the same restaurants that serve our favorite dishes. Think about what you are going to have ahead of time. If you are not familiar with the restaurant, do your homework. Not only do most restaurants have their menus available online, but you may be able to get complete nutritional information on dishes served. If you can’t find the information you want there, try www.calorie-count.com. Now that you’ve decided what you are going to eat, be the first to order. You will be less likely to be swayed by what your friends order.

Many restaurants now serve breadbaskets with a tempting bucket of luscious whipped butter to keep you happy while you wait on your meal. If your friends agree, ask the server to remove these tempting and empty calories. You know those amazing bread sticks at Olive Garden? They have 140 calories each! If there are folks at the table who insist on keeping the bread, place the basket out of comfortable reach. If you must enjoy the bread, the darker the better and stay away from the butter or oil.

Try to drink a full glass of water before your meal comes regardless of what else you might be drinking. Limit alcohol accompanying your meal to one drink. Alcohol is not only empty calories, but reduces your judgment and loosens your resolve.

When in doubt, avoid menu items that are listed as “buttery”, fried or pan-fried, in sauce or gravy, creamed “a la mode.” Stick with menu items that are grilled, broiled, baked, steamed or poached. If you’re not familiar with the cooking method listed, ask our server. You’re not the first customer to inquire after heart healthy choices. Your server is the expert on the menu. He may be able to make recommendations or make suggestions for how to modify a dish so that it is better for you.

Burger King shouldn’t have the market cornered on having your meal your way. Coleslaw is not a vegetable when the cabbage is drowning in a sea of mayonnaise. It is easier to let the kitchen keep the fries than to try and limit how many you eat. Ask for steamed vegetables or fruit instead.

Order all dressings and sauces on the side so that you can control your portions. Dip your fork into the dressing and then pick up your salad. You’ll get all the dressing taste while saving oodles of calories. Avoid that little monkey dish of dipping butter like the plague. Ask your server to leave off any sauces or butter that might be added to your vegetables before they are served.

Did you think you were playing it safe by ordering the salad bar. You can easily rack up hundreds of calories. Be selective. Choose fresh vegetables, fruits, beans and low fat dressings. Stay away from cheeses and variety salads like pasta and potato.

If your meal just isn’t complete without a potato, order it baked not fried or mashed. Ask the server to hold the sour cream and butter; try salsa or au jus as a topper instead.

Maintaining a healthy diet by keeping your fat and sodium low and nutrition high doesn’t mean giving up quality events like sharing a meal out with friends and family. Think ahead, be smart in your choices and don’t be shy about asking your server to accommodate you. All that is left after that is to relax and have a good time.