We are down to the 6th and final week of the Avera Heart Hospital's Mission Nutrition. Nancy Naeve Brown took the challenge and this week her team leader Registered Dietitian Nikki Ver Steeg addresses how to avoid some pit falls when you go out to eat.
The folks at Wild Sage Grille in Sioux Falls were good enough to open their doors early just for us so Avera Heart Hospital Registered Dietitian Nikki Ver Steeg could help us stay on our mission for nutrition when we treat ourselves to a night out at a restaurant. First of all she says, make it a treat, and don't go out to eat 3 or 4 times a week. Try to limit it to 1 or 2 times a week.
Nikki says, "When looking at a menu keep in mind the same things we've applied in our meal planning. Look for a lean protein, fruit, vegetable and a dairy product. You usually don't have a lot of dairy or fruit options but they're there if you ask for it. So again, focus on lean protein, substitute fries or pasta or potato with vegetables and request a bowl of fruit."
Now to my favorite part of the meal the complimentary bread basket.
Nikki says, "An easy way to cut down on calories and the tendency to overeat is to say no thank you. A lot of us are so excited to get something to eat right away because we are really really hungry but pass on it.
Nikki says, "We are ordering the goat cheese salad which I love at Wild Sage Grille and we are adding a chicken breast on the side otherwise it doesn't have a lot of protein and I wanted this to be an entree salad. So I added chicken. We also ordered a buffalo burger and instead of French fries get sautéed vegetables to improve the nutrient density.
Nikki suggests you order the burger with the bun on the side. Only eat one half of the bun if you can help it or forego it all together.
Nikki says, "When getting a beverage go for water. Sometimes when people are eating healthy they chose diet soda as a way to cut down on calories and we know that's not the best option. Sometimes in a group of people it can make you crave more carbohydrates and it's also been shown to promote belly fat. And from my standpoint I don't need help craving more carbs. It tough enough the way it is.
Another idea to avoid overeating get a to-go container when your food arrives and put half of your meal aside before you ever dig in. Just make sure it makes it home, like you. nice and full!
Everyone is invited to the watch the Mission Nutrition: Final Challenge. All the teams are participating in fun games and quizzes relating to everything they've learned in the last month and a half. It's Saturday morning February 18th at 10:30 at the Empire Mall in the Younker's Court.
You can also check out: http://www.avera.org/heart-hospital/index.aspx