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Eating out without Spreading Out
Written by Leigh Savage
The average person does it five times a week – and most of them aren’t doing
it in the healthiest way.
It’s eating out, and Larkin’s on the River is hoping to help the health-conscious,
or anyone looking to lose weight or boost nutrition, with its Healthy Fare lunch
menu.
“If you are into nutrition, ordering well at restaurants is easy,” says Kyle
Pertuis, managing partner at Larkin’s in downtown Greenville. “But to have it
spelled out for you, it takes the guesswork out.”
Pertuis helped develop the menu with Larkin’s chef Jason Castro and Dr. Rick
Kattouf, a sports nutrition consultant and author.
The idea grew out of discussions between Pertuis, a runner, and Kattouf,
his coach. They agreed that eating healthy does not have to mean paltry portions
or flavorless dishes. “People can eat real food and maintain a healthy lifestyle,”
Kattouf says.
With Castro, they worked together to create a menu with variety, satisfying
portions and delicious flavors (no “diet food,” Kattouf says) with fewer than
500 calories and an ideal mix of carbohydrates, protein and fat. While amounts
vary, Kattouf says the goal was about 50 percent carbs, 30 percent protein and
20 percent fat, which offers a balanced mix of quick and long-term energy, as
well as important nutrients. Each dish was thoroughly tested to ensure accurate
nutritional information.
Since unveiling the menu in January, Pertuis says the five items have become
popular among men and women, athletes and weight-watchers, spa patrons and business-lunch
regulars. Items include an herb-grilled pork chop with couscous and cucumber-tomato
salsa, a lemon-pepper chicken pasta made with garden vegetables and chicken broth
instead of cream sauce, and the steak house salad, with a six-ounce filet mignon
on a bed of vegetables with raspberry vinaigrette.
Karen Schwartz, a registered dietician and vice president of support services
at Bon Secours St. Francis Health System, applauds the idea of a healthy menu,
which makes ordering a nutritious meal simple. But she says satisfying, waistline-friendly
options can be found anywhere – as long as people learn where to look.
“Americans are eating out more than ever,” she says. “This is a trend due
to the busy lifestyle that seems to be getting busier. Whether it’s carry-out,
food court, cafeteria or sit-down restaurant, there are smart choices that can
be made.”
She suggests thoroughly examining the menu before making selections, seeking
out healthy clues like the words baked, broiled, grilled, roasted or poached while
avoiding creamed, crispy or batter-fried dishes, which pack on extra calories
and fat. She says patrons should be comfortable asking for nutritional information
and shouldn’t shy away from asking for modifications – like condiments on the
side or no bacon on a sandwich. A few small changes can make a huge difference
between a satisfying meal and a dietary disaster.
She also suggests splitting meals, and cautions against excessive alcohol
and pre-meal freebies like chips or bread, which can offer a meal’s worth of calories
before you’ve even placed your dinner order.
Kattouf agrees that nutritious options are available at all restaurants,
but says a clearly marked menu helps since people tend to make lunchtime decisions
so quickly. He hopes to see more restaurants offering nutritious dishes and creating
menus that simplify the ordering process. “We all read the same studies about
people becoming more unhealthy and more obese,” he says, and if more people express
interest in lower-fat, lower calorie foods, restaurants will respond.
Pertuis notes that while some casual restaurants and chains offer a similar
healthy menu, his establishment is the only fine dining spot in the area offering
the service. “I really believe it’s a niche for us in this market,” he says.
This spring, he plans to expand the menu with some new seasonal dishes while
keeping some customer favorites. While he considered offering some Healthy Fare
options at dinner, he realized that evening diners are looking for larger portions
and splurge-worthy foods that tend to boost calorie counts. But he points out
that healthy items are always on the dinner menu, including lean cuts of beef,
seafood and chicken along with fresh salads and vegetables.
“You can still go to your favorite place and have good food,” Pertuis says.
“No matter what diet you are on, you can have creative food that tastes amazing.”
What (and what not) to Order?
If you’re heading to a restaurant with no healthy menu but you want to keep
it light, dietician Karen Schwartz and wellness and nutrition consultant Rick
Kattouf offer the following suggestions:
Mexican: Try the fajitas, but watch the sour cream, guacamole and cheese. Add lightly
mashed Mexican beans, they’re an excellent fiber source and will help hold everything
together.
Chinese: Avoid tempura or fried items and choose a stir fry that includes lots of vegetables.
Steakhouse or Seafood: Build your meal around a lean cut of protein. Then add a carbohydrate (rice,
potato or pasta), vegetables (preferably without a rich sauce) and a salad. Avoid
pasta-based meals, which tend to offer too much pasta and not enough protein or
vegetables.
Buffet: Know yourself! If all-you-can-eat restaurants pose a challenge because they
encourage you to overeat, avoid them and stick to restaurants where you can better
control your meal.
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