With choices like fettuccini alfredo, choco-
late decadence and a big, juicy cheeseburger on
many restaurant menus, eating out healthy can
seem like an impossible feat. Rest assured, dieti-
cians say you can turn that next bite into a health-
ier alternative at fast-food, buffet or sit-down
restaurants.
In fact, eating out can be an opportunity for
you to eat even healthier by taking advantage
of prepared fruits and vegetables -- the healthy
foods you might bypass at home because of their
lengthy prep time and short shelf life, says Mara
Vitolins, a nutritionist at Wake Forest Univer-
sity Baptist Medical Center in Winston-Salem,
North Carolina. Not to mention, many fast-food
restaurants are beginning to offer healthier options,
such as salads, baked potatoes, fruit bowls and
bottled water.
In any case, the first lesson to eating out
healthy, dietitians say, is distinguishing the good-
for-you foods from the high-fat, salty foods that
add pounds and cause your body to retain water.
Sometimes it's easy if restaurants note their
healthy meals on their menus with a star or other
symbol. But without those indications, what
should you do? Here are a few tips:
· Watch for higher-fat items on the menu with
words like "buttered," "escalloped," "au gratin,"
"fried" or "cream-based." Instead, look for health-
ier options, indicated by terms like "grilled,"
"broiled," "steamed," "poached," "roasted" or
"broth-based."
· Plan ahead for what you will order so you
won't be tempted by fatty foods once you're there,
says registered dietitian Suzanne Henson, a coor-
dinator of University of Alabama at Birming-
ham's EatRight Weight Management Program.
Take advantage of menus on the Internet, such
as www.wfubmc. edu/nutrition /FFMainF.htm,
which lists the caloric and fat contents of foods
from leading fast-food restaurants. You can also
find many restaurant menus online or get them
faxed to you in advance so you can peruse the
options carefully before you order. You might
even want to eat a small meal in advance to
avoid eating too much at the restaurant.
· Beware of unhealthy high-sodium foods,
such as those that are pickled or smoked and
those in a tomato base, au jus or teriyaki sauce.
· Take note of portion sizes. Restaurants
have been enlarging their plates and supersizing
their entrees. In reality, Vitolins says, a good
portion is the equivalent of a children's meal at
a fast-food restaurant -- small drink, small fries
and no double-layer hamburgers. To control the
portion size, order a la carte, go for an appetizer
or ask for a children's meal. Consider splitting
your entree with someone else, or take some
home with you for your next meal.
· Don't be tempted by the freebies! The
breadbasket or basket of chips quickly can add calo-
ries to your meal. Also, beware of the continuous
refills of lemonade or soda: These beverages are
full of empty calories that don't leave you feeling
full.
· Avoid grazing at the buffet. One approach:
Consider the salad the main course of your meal
and then try samples of other foods, such as the
soups or meats. Henson also suggests that you
create a healthy meal: Fill half the plate with
vegetables and fruits; the bottom quarter with
starch, such as pasta, bread or rice; and the other
quarter of your plate with protein, such as poul-
try, fish, pork or beans.
· Choose healthy protein options such as
lean meat, fish or skinless chicken over fatty red
meats or fried chicken.
· Order your sauce on the side to control
the amount draped over your food. Avoid creamy
sauces and mayo-based sauces that are high in
fat -- ketchup is a healthier choice. And if you
can't do without the sauce, use the fork method,
Henson recommends. Order the sauce on the
side, dip your fork in the dressing or sauce and then
fork your greens or food. "You will use far less, but
you will still get that wonderful taste," Henson says.
· Watch what you drink. Research has shown
that being dehydrated makes you feel hungry
and may cause you to overeat. Water is the best
option, and if you drink it throughout your meal,
it can help you feel fuller, Vitolins says. If water
is too plain for you, go for low-fat milk or iced tea,
better options than sugary sodas. If you do opt
for the soda, drink it in small servings and water
it down with a lot of ice or water, or choose diet-
versions.
· Ask for low-calorie salad dressings such as
low-calorie versions of French, Italian, Russian
or Dijon. Or just squeeze a lemon over your salad
for flavor. Also watch for high-fat salad items
like cheese, croutons, cream dressings like Cae-
sar, chopped eggs and bacon bits, according to the
American Heart Association.
· Make substitutions or modifications to
your meal. Instead of the fries or escalloped pota-
toes, ask your wait staff to substitute a baked
potato or fruit bowl, or special order fries with
no salt. Still hungry? Add volume to your meal
by asking for extra vegetables so you fill up on items
that are high in water and fiber with fewer calo-
ries.
· You don't have to skip the desert tray.
Rather, watch what you take from that tray!
Bypass high-calorie desserts like pie, cake and
ice cream in favor of the fresh fruit or fruit sor-
bet.
After all, "all is fair in good food and nutri-
tion," Vitolins says. EL056888
How to Eat Healthy When Dining Out
SUNDAY
4pm-9pm
MONDAY - THURDSAY
11am-9pm
FRIDAY & SATURDAY
11am-10pm
7 Wall Street · Auburn, NY 1302 · 315-252-7939
Owned & Operated By The Balloni Family
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HOMEMADE SOUPS
French Onion . . . . . . . . . . . . . . . .
$
3.95 Crock
Chef's Daily Creation . . . . . .
$
2.00 Cup / Bowl
$
3.00
Chili . . . . . . . . . . . . . . . . . . .
$
2.50 Cup / Bowl
$
3.50
JB'S AWESOME CHICKEN SANDWICHES
Tommy's Marinated Chicken Sandwich . . . . . . . . . .
$
5.95
Wall Street Mile High . . . . . . . . . . . . . . . . . . . . . . .
$
6.50
Chicken Cordon Bleu . . . . . . . . . . . . . . . . . . . . . . .
$
5.95
Cajun Chicken . . . . . . . . . . . . . . . . . . . . . . . . . . . .
$
5.95
HOT SANDWICHES FROM JB'S GRILL
JB's Special Roast Beef Sandwich . . . . . . . . . . . . . . .
$
5.25
with cheese and bacon . . . . . . . . . . . . . . . . . . . . . .
$
6.50
Philly Cheesesteak . . . . . . . . . . . . . . . . . . . . . . . . .
$
6.25
Grilled Portabello Sandwich . . . . . . . . . . . . . . . . . .
$
6.25
JB's Pulled Pork Sandwich . . . . . . . . . . . . . . . . . . .
$
6.95
JB'S BOOMING BURGERS
Regular Half Pounder . . . . . . . . .
$
5.25
Cheesburger . . . . . . . . . . . . . . .
$
5.50
Blue Cheesburger . . . . . . . . . . . .
$
6.95
Mushroom Swiss Burger . . . . . . .
$
6.95
Daniell's Favorite Burger . . . . . .
$
6.95
JB's Copper John Burger . . . . . .
$
7.25
FROM JB'S KITCHEN
Chicken Norita . . . . . . . . . . . .
$
12.95
Chicken Parmesan . . . . . . . . . .
$
12.95
Fried or Broiled Haddock . . . .
$
11.95
12oz. NY Strip Steak . . . . . . . .
$
14.95
Clam Strip Dinner . . . . . . . . . .
$
11.95
Spaghetti & Meatballs . . . . . . . .
$
9.95
Grilled Pork Chops . . . . . . . . .
$
11.95
All Dinners Are Served With...
A house salad, your choice of pasta, rice,
french fries, macaroni salad or cole
slaw
DELI STYLE SANDWICHES
Josh's Classical Club . . . . . . . . .
$
6.95
Wall Street Deli Sandwich . . . .
$
5.95
Buffalo Chicken Wrap . . . . . . .
$
6.50
SALADS
JB's House Salad . . . . . . . . . .
$
2.95
JB's Taccino Salad . . . . . . . . .
$
6.95
JB's Caesar Salad . . . . . . . . .
$
5.25
Cole Slaw or Macaroni Salad
$
1.50
MUNCHIES
Tortilla Chips and Salsa . . . .
$
2.95
Battered Onion petals . . . . .
$
3.50
Wall Street Wings . . . . . . . .
$
5.95
DOZ
Chicken Tenders . . . . . . . . . .
$
6.50
Mozzarella Sticks . . . . . . . . .
$
5.25
Battered Mushrooms . . . . . .
$
4.50
Red Hot Chili Poppers . . . . .
$
4.95
Sweet Potato Fries . . . . . . . .
$
3.50
Basket of Fries . . . . . . . . . . .
$
2.50
Chili Cheese Fries . . . . . . . .
$
4.95
Sampler Platter . . . . . . . . . .
$
7.95
M
ONDAYS
- 5:00
PM TO
8:00
PM
Prime Rib Night
A Complete Prime Rib Dinner
Wednesdays - 5:00
PM
to 8:00
PM
Build A 1/2 lb. Burger - Three Bucks
Thursdays - 5:00
PM
to 8:00
PM
Build A Roast Beef Sandwich - Three Bucks
Happy Hour Fridays - 5:00
PM
to 7:00
PM
Complimentary Hors D'Oeuvres
Steak Out Saturdays - 5:00
PM
to 9:00
PM
New York Strip Night - $12.95
New York Strip Dinner with Full Buffet
CHILDREN'S MENU
YOUR CHOICE -
$
3.95
Hot Dog Served With French Fries
Hamburg Served With French Fries
Kids Mac n' Cheese
Chicken Fingers Served With French Fries
Spaghetti and Meatball
ALL CHILDREN'S MEALS
INCLUDE A DRINK
NIGHTLY SPECIALS
DESSERTS
S
UNDAES
· Hot Fudge · Mexican
Hot Fudge Brownie · Strawberry
M
ILK
S
HAKES
-
Vanilla, Chocolate, Strawberry
A
SK
Y
OUR
S
ERVER
A
BOUT
O
THER
D
ELICIOUS
D
ESSERT
C
HOICES
TAKE
OUTS
AVAILABLE!
We have
a complete
BEVERAGE
MENU
available to
compliment
your food
choices!
OPEN
7 DAYS
A WEEK
The Citizen, Auburn, New York
Go&Do Wine & Dine 2006
Sunday, June 25, 2006
23
