Healthy Dining Finder

Making Your Favorite Fall Meals Healthier

Cuisine Connection (September 2009)

Summer is fast fading and last week marked the official start of the fall season.  With the new season come sweaters, holidays and some of our favorite fall foods like soups, casseroles and seasonal fruits and vegetables.  Unfortunately, these fall foods often bring with them a few unwanted pounds too.  How do you enjoy your favorites without eating your way out of your favorite jeans?  Simple changes can make all the difference:

• Soups – Start with low sodium vegetable, chicken or beef broth instead of cream.  Add your favorite vegetables, legumes like lentils or beans, and whole grains like barley to make a nutritionally complete and hearty meal.
• Casseroles – Use whole grain noodles and a variety of vegetables like broccoli, cauliflower and spinach along with lean proteins like chicken and fish to make a complete meal.  Replace “cream of” mixes with broth or non-fat versions of your favorite mixes.
• Vegetables – Toss seasonal vegetables like Brussels sprouts, sweet potatoes and carrots in a small amount of olive oil, season with herbs and spices, then roast in the oven instead of sautéing.  This brings out the rich flavors of the vegetables without the extra fat and calories.
• Fruit – Skip the apple pie a la mode and simply bake seasonal fruits like apples and pears to avoid the unwanted pounds.  Add a small amount of honey and a few shakes of cinnamon or apple pie spice to make your healthy dessert taste truly decadent.

A healthy diet is about making small changes over time and can be easily maintained throughout the fall and winter seasons with simple and often low cost swaps like these.  For more ideas try the dietitian-approved Healthy Dining options at these participating restaurants:

• Café at the Mall: Fresh Vegetable Lasagna
  Delicious layers of fresh vegetables, cheeses, fresh herbs and homemade pasta, served with a multigrain dinner roll.
  Calories 565; Fat 21 g; Fruits/Vegetables 0.5 cup


• Cracker Barrel Old Country Store®: Chicken Noodle Soup (cup)
  Calories 90; Fat 1 g; Fruits/Vegetables N/A


• East Restaurant: Yu-Shiang Eggplant en Casserole (Serves 2) - SPECIAL REQUEST
  Entrée serves 2 people; analysis for 1 serving. Request that the eggplant be boiled and not fried. Analysis does not include choice of brown or white rice served on the side.
  Calories 320; Fat 19 g; Fruits/Vegetables 1.5 cups


• Finbar's Italian Kitchen: Chicken Giardina - Healthy Dining Choice
  Bite size pieces of chicken breast sautéed with olive oil, garlic, onion, diced tomatoes, carrots, celery, oregano and fresh basil, served with a bouqettier of garden vegetables.
  Calories 405; Fat 11 g; Fruits/Vegetables 1 cup


• Harry's Harbour Place Grill: Bouillabaisse
  Fresh fish and shellfish simmered in a saffron broth with sautéed fennel, leeks, tomatoes and fresh basil.
  Calories 440; Fat 8 g; Fruits/Vegetables 1.5 cups


• Le Bistro: Honey Wheat Germ Crusted Baked Salmon
  Honey wheat germ crust, haricot vert, sun-dried cranberries, toasted almonds.
  Calories 535; Fat 18 g; Fruits/Vegetables 1 cup

Healthy Dining Quick Tip:

Steer clear of those quick and easy ways to reach your weight loss goals. Nothing comes easy (unfortunately), but it can be fun learning to make changes that last a lifetime.  You can achieve much more when you understand how to eat healthy and get physical. Make a plan (eDiets can help) that includes all the important aspects of reaching your goals - nutrition, fitness, and motivation.

- eDiets