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DASH diet: Avoid hidden dangers when dining out

Excess fat and sodium and oversized portions when dining out can sabotage your DASH diet. Here are tips from appetizers to desserts to get around those obstacles.

By Mayo Clinic staff

You're following the DASH diet to control your blood pressure. You've mastered healthier cooking techniques at home, maybe even discovered some new favorite recipes. But you'd love a night off from kitchen duty, a meal out to savor and a chance to unwind.

Can you dine out and still follow the DASH diet? Certainly. Just because you're dutifully sticking to the meal plan known as Dietary Approaches to Stop Hypertension (DASH) doesn't mean you can't eat out — and actually enjoy it.

As with all things, moderation and sensibility are keys to success with the DASH diet. Here's how to dine out while remaining true to your goals. With these tips in mind, you can even negotiate fast-food restaurants safely.

Cut back on the bad fat and stay true to the DASH diet

The DASH diet promotes foods that are low in saturated fat and cholesterol. When you're dining out, you may be tempted to toss those DASH diet principles aside.

But you can cut back on the bad fats while maintaining taste, variety and even enjoyment.

Here are a few simple ways to cut down on saturated fats when you're dining out and yet want to stick to the DASH diet:

  • Skip the bread and rolls — or at least skip the butter.
  • Ask for reduced-fat salad dressing, on the side.
  • Trim visible fat off meat and poultry. Eat only a portion that's about the size of a deck of cards, since even very lean meat and poultry still contain fat.
  • Ask that your dish be prepared with olive oil, rather than butter or fat.
  • Select foods prepared with healthier cooking techniques, such as steamed, grilled, broiled, baked, roasted, poached or stir-fried.

Don't let hidden sodium derail your DASH diet intentions

Another key feature to the success of the DASH diet in controlling your blood pressure is its reduction in sodium. Sure, it's easier to control your sodium consumption at home. Because sodium often enhances flavor, it's often used liberally in restaurants, and that could derail your DASH diet goals.

Still, you can take steps to control sodium when you're dining out and following the DASH diet. Just remember to:

  • Ask that food be prepared without added salt, MSG or salt-containing ingredients.
  • Be alert for ingredients, cooking styles and labels that indicate a dish may be high in sodium, such as pickled, cured, smoked, soy sauce and broth.
  • Remove the saltshaker from your table, or at the least, put it out of easy reach.
  • Limit condiments, such as mustard, ketchup, pickles and sauces with salt-filled ingredients.
  • Opt for fruits and vegetables instead of salty appetizers or snack foods.

Avoid oversized servings as you stick to the DASH diet

The DASH diet also comes with specific recommendations on serving sizes. But if you've eaten in restaurants in recent years, you know that meals are often heaping, especially pasta dishes.

To avoid portion distortion:

  • Remember that you don't have to clean your plate.
  • Ask for the lunch size, even if you're eating dinner.
  • Substitute an appetizer for an entree.
  • Split a meal with a companion.
  • Put half the meal in a takeout container before you even start eating.
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HI00021

July 19, 2007

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