Smart Senior

Breakfast, sack lunches, and
dinners were a big deal when we were growing up.  Hungry parents and kids needing a constant
supply of nutritious snacks and meals made cooking a full time job.  We never outgrow our need for meals that
are healthy and nutritious, but cooking small portions for people who aren’t
particularly hungry has lost its appeal. 
 Dining out is not only easier but serves as an excellent way to
connect with likeminded family and friends.  

My husband and I find
ourselves eating out about five times a week, and we are not alone.  Most of the people I interact with on a
regular basis do the same thing.  We are
either too busy or too tired or always going to or coming from somewhere else.  Cooking
has become a chore that requires more energy than we have left at the end of
the day.  Cooking takes time and effort, and
not everyone is a good cook.   How about you? 
Do you still prepare elaborate meals every day?   

I agree that home cooking is
better for us, but are we doomed if we consume too many sandwiches or pick up
deli-roasted chicken too often?  Can we
still put together healthy food choices
if we eat out too often?

Studies on healthy aging
tell us that it is possible to make good food choices, even if we eat out more
than we should.  We don’t want to make
this too much work, but try to think of ways that you can be an “informed eater.”

Check out the websites of
some of your favorite restaurants in advance and scan the nutritional information
provided.  Choose wisely and include
fruits and vegetables among your selections. 

• Most restaurants give you too much food. This is
  our fault because we want to feel we are getting something for our
  money.  Contrary to popular opinion,
  you don’t have to clean your plate. 
  It is okay to ask for a to-go box at the beginning of the meal.  You can either save half for later or
  split an order with a companion.
• Watch protein portions:  You don’t need a 14 oz steak (believe it
  or not a serving of chicken or beef should only be the size of a deck of
  playing cards (maybe 3-4 ounces).
• Opt for grilled, steamed, broiled or poached
  foods rather than fried in order to reduce calories and cholesterol.  Restaurants are quite good about using
  special seasonings to make food taste good, even when served in the
  natural state.
• Eat your salad and other veggies.  The vegetables are not included just to
  make the arrangement more attractive, but for you to eat.  Even fast food restaurants have lovely
  side salads.
• It may be hard but if you can force yourself to
  skimp or skip high calorie sauces and creams you might have room for a small
  dessert (most restaurant desserts are big enough for two).  

If you have a sense of
adventure you could try taking cooking
classes and bring home your offerings. 
You might be pleasantly surprised. 
If not, enjoy your food wherever you eat, but think of the advantages of
healthy dining.