Cracking the Secret Language of Restaurant Menus

Eating at a restaurant can be a great way to enjoy some good food and even spend quality time with friends or family. Unfortunately, eating out can also pose a significant threat to your regular healthy eating habits. You don’t have to stop eating out or avoid certain restaurants to stick to your healthy eating habits! This is the third and final article in a series discussing the pitfalls of eating out. The first two articles discussed how to eat out without eating too much while still getting enough variety in your meals.

Eating out, by itself, is not necessarily what poses a health risk. More often, the threat is posed by eating behaviors and food choices made while eating out. Restaurant dishes may contain way too many Calories, too many carbohydrates, too much fat, too much salt, too much sugar, highly-processed ingredients, or not enough variety/nutrients. Additionally, some dishes that are presented as healthy or “lighter” options are not as nutrient-dense as you may think. One example of this is a salad that is primarily comprised of iceberg lettuce or has very few other healthier food items (other vegetables, fruits, lean protein) on it.

Unsurprisingly, restaurant menus are more focused on making food dishes sound appetizing rather than accurately representing the way the food is prepared. Unfortunately, this means that you need to learn the “secret language” of restaurant menus to have a better understanding of the nutritional quality of your food. Another excellent way to know exactly what you’re getting when you order a specific dish is to look at the restaurant’s nutritional information. This information is often available in the restaurant upon request or on the restaurant’s website. For help reading a Nutrition Facts panel, read this article!

Food Preparation

Dishes that are described as creamy, cheesy, gooey, rich, velvety, being smothered, loaded, or stuffed, or having something (usually cheese) melted onto them are almost always very high in Calories, carbohydrates, and/or fat. They may also be high in salt or sugar. These dishes are usually very tasty and satisfying, but they can destroy your best-laid plans for healthy eating. If you’re going to choose something from this category, you must make accommodations for it in all of your other food choices.

Foods presented as crunchy, crispy, breaded, battered, crusted, golden, or tempura are generally fried. Frying food often degrades the food’s naturally-present nutrients and tends to result in dishes that are high in fat and Calories, especially compared to a baked version of the same food product. Even worse, many fried foods are covered with a carb-heavy coating, bumping up the overall number of carbohydrates and Calories without substantially improving the nutritional quality of the dish. But sometimes, you want fried food every now and then – and that’s ok! Just be certain you read the restaurant’s nutritional information and/or ask how exactly the food is prepared. Specifically you want to find out: what type of cooking oil is used to fry the food? Partially-hydrogenated oil can be reheated and reused throughout the meal rush, so many restaurants (especially fast food or “fast casual”) may use these oils to fry their foods. However, this type of oil contains trans fats that are thought to raise your “bad” cholesterol and lower your “good” cholesterol, so avoid these types of oils.

Dishes that are baked, roasted, broiled, poached, braised, seared, grilled, or steamed are healthier choices than the Calorie-rich or fat-heavy foods described above.

Flavor

Creamy sauces, salad dressings, and other condiments can sneakily destroy your healthy eating habits and plans. These items are designed to add or enhance the dish’s flavor and consistency, but they can be very high in sugar, fat, and/or Calories. Unfortunately, they’re often paired with healthier dishes because the healthier preparation of these dishes may leave them a bit “bland.” While these condiments can certainly help a dish taste great, they can also significantly change the nutritional makeup of your meal. Even “low fat,” “fat free,” or “low-Calorie” sauces pose a threat due to the additives and fillers that the manufacturer adds to these products to replace the fat or Calories they removed and maintain the flavor of the full-fat or regular Calorie version. Use these condiments sparingly and, if given the choice between types, pick one that’s based on oil or vinegar instead of cream (your salad dressing should not be opaque, as these dressings are generally higher in fat).

Even sauces and dressings made from slightly healthier ingredients (like tomato- or broth-based sauces or oil/vinegar based dressings) can wreak havoc on your meal's nutrition profile by engulfing the rest of your food.  Always ask for these condiments to be served on the side so that you are in charge of how much you consume.

One way to avoid the nutrition pitfalls posed by condiments without sacrificing flavor is to order foods that are described in the menu as spiced, seasoned, or rubbed. Dishes that are marinated can be full-flavored lighter options, but make certain you know exactly what was used to marinate the food. Occasionally, marinades are made with unhealthy oils or creams or other items high in salt, fat, or sugars.



Enjoy your next meal out now that you're armed with a Menu Translation Guide!