The challenges of eating out

Rosalee Brown, Dietitian's Desk

When we eat out, we must be aware that fat is a flavour enhancer and is used in most menu items, even if they are not fried. Do not only focus on the obvious - sauces, dressings, rice and other starchy food dishes, as well as steamed vegetables and slaws, are also enhanced with fat. The primary goal of restaurants is to serve tasty foods so that patrons will return many times. Therefore, your diet restrictions are your responsibility.

Sodium restriction is most challenging to observe when you eat out, as seasonings and all preserved foods contain significant amounts of it. Most restaurants use a large percentage of preserved food items in their preparation, such as the wide array of sauces, stock and soup bases.

As we enter week three of our no-added sugar journey, the task continues to be interesting and a challenge when you eat out.

Festival and fried bammy

Sugar is used in so many menu items - ketchup and other sauces, salad dressings, mayonnaise, meats, fish and rice dishes, festival, fried bammy, and the list goes on about sucrose being added to menu items to enhance flavour.

I had a recent experience while eating out at a seafood buffet recently. I ordered a freshly blended fruit punch with no form of sweetener added. When I tasted the yellow punch, it was much sweeter than fresh fruit. I wondered if the taste could be orange juice concentrate. I learnt that this made-from-scratch fruit punch was made from concentrate with one ripe banana blended in. I guess that made it freshly blended. Well, never take anything for granted when you have a restriction. We are in the era of convenience food and cost cutting, so give the waiter all the details every time.

Avoiding sugar

I love raw oatmeal and soy, but I found out recently that raisins alone will not do for me. I must add a ripe banana. So one tablespoon of raisins and a ripe banana sliced with cinnamon powder is sweet.

I have got reports of a healthier feeling in the body and less sluggishness for some individuals. Share your experience.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.