Heart-healthy Eating on the Go

It’s relatively easy to eat well at home. After all, a trip to the grocery store can yield an abundance of heart-healthy food, including berries, spinach, olive oil, salmon and nuts. But what about when you’re eating out - how do you pick an entrée that’s good for you? When it comes to nutrition and smart eating choices, deciphering a menu can be like trying to read Sanskrit. Here are some tips to help you keep your heart (and the rest of your body) healthy.

- Skip appetizers, cocktails and other extras like bread. They often contain extra fat, sodium and calories.

- Choose foods that are steamed, roasted, broiled, baked, grilled or poached.

- Pick chicken, seafood or a lean meat entrée.

- Have any condiments served on the side (butter, salad dressing, sauces, gravies, etc.)

- If you must have dessert, choose fresh fruit, sherbet, angel food cake or something similar.

- Substitute unhealthy items for healthy ones. Instead of French fries get a baked potatoes or vegetables.

- Ask the server if smaller portions are available. Or save half of the entrée for lunch the following day.

- Don’t be shy about communicating with your server. Many times, food can be cooked to order or substitutions can be made that aren’t on the menu.

- Choose foods cooked in monounsaturated or polyunsaturated oils: olive oil, canola oil, peanut oil, soybean oil, corn oil, safflower oil and sunflower oil.