Sixty or seventy years ago, eating out in a restaurant or buying takeout food was practically nonexistent in our community.� A kosher eatery was �very rare in those times, most people probably weren�t able to spend any extra money on what at the time was an extravagance.� Even in the non–Jewish world, the idea of fast food style restaurants had not yet infiltrated our culture. (McDonalds only started in the early 1950�s and it took a while in order to manifest itself into becoming a norm of society).� But today, every type of Glatt Kosher Mehadrin min HaMehadrin eating establishment exists and is usually conveniently located and there are many to choose from.� Going out to eat has also become the norm for much of the population and is not longer very expensive.� Whether it is a pizza/falafel shop, a takeout burger joint or an upscale, fancy restaurant, they all present a challenge to our overall health and most definitely to keeping our weight in check.

Let�s look at the problems encountered when eating in a restaurant.� The very first problem is the amount of food served.� A regular full course meal in a fine restaurant is actually enough food for 6 people.� Food establishments compete with each other not only in the quality of the food, but also in the quantity.� The average 4 course meal in a better restaurant today is enough food for about 3 people.� So tip number one-either share your food with someone, or, try ordering just a bowl of soup and an appetizer instead of an entr�e.� Also, don�t be shy, ask the waiter for a doggy bag right at the beginning of the meal and take home half for another day.� See if half portions or children�s sizes are available.

But portion size is only one issue.� How food is prepared is certainly a huge consideration.� Restaurants generally are concerned with taste and the presentation of their food.� They are usually not concerned with the caloric content of what they serve and they don�t care too much about the nutritional factors involved in how they prepare or cook their food.� Restaurants use more unhealthy fats, sugars and salt than most of us would use in our own kitchens.� Flavor enhancers such as MSG are also very common-particularly in oriental-style places.� MSG often leaves a person with a headache and bloating and if there is a strong sensitivity or allergy to it, the effects can be more severe.� Choices that contain the words, �Alfredo�, Breaded�, �Creamy�, �Crispy�, �Tempura�, or Parmigiana� always indicate a high-fat, high-calorie content.� Instead, look for the words, �steamed�, �poached�, � roasted�, �boiled�, �grilled�, and �baked�.

Ask how certain dishes are prepared.� Many seemingly healthy choices are prepared with margarine or butter.� Ask for the vegetables without butter, sour cream, and high-fat sauces.� When going to Sandwich Shops, just cut the sandwich in half and save the second half for the next day.� At a fast food outlet, go for the grilled chicken instead of that double burger.� At Salad Bars, avoid the marinated and oily salads.� If you go for the Pizza, order healthy toppings and less cheese on the pizza.� If you like Chinese, request that your vegetables be stir fried or steamed with as little oil as possible.

Most times, eating out is either a social occasion or a meeting of some nature.� That also means you are sitting around the table for a long time=- a much longer time than one normally would need to eat.� And with a bread basket sitting in the middle that is often refilled, or in a middle eastern style eatery you might have a variety of dips and salads on the table to start, it is quite easy to exceed normal caloric intake before you ever get to the main course.� Take a slice of bread or two and make sure that bread basket doesn�t come near you again.

Prepare yourself before even entering the restaurant.� If you know ahead of time that you will be eating out, start cutting back on your daily consumption even two days before.� See if you can access a menu BEFORE you go so you can see what healthful choices you can choose from.� Don�t arrive very hungry.� That will surely put you in overeating mode.� Drink plenty of water before you start the meal to keep you full and hydrated.

Desserts are a particular problem in fine restaurants as they are usually very rich, very high in calories and often time contain non-dairy whips and creamers that are loaded with trans fats and chemicals.� Mousses, cakes and chocolate delights are indeed temping and usually they look great; they often look better than they taste.� But better restaurants also offer fresh fruit for dessert or you can just skip it altogether (and save some money too!).

Fast food establishments are even more challenging health-wise.� Even the �fresh� salad bars are sometimes sprinkled with the highly allergic sulfites in order to preserve the vegetables.� But if you are in a situation where you must resort to fast food, keep your portion sizes under control and go for the leanest choices.� Order �small� as opposed to medium or large sizes.� Drink water instead of colas and other sweet drinks.

Eating out can be and should be an enjoyable experience.� After all, you don�t have to wash the dishes and clean up and you don�t have to cook and serve.� So, enjoy the company and the ambience, but at the same time, don�t harm your health.� It�s very tempting to get huge portions because the make it worthwhile financially.� You are getting more for your money(youi can share or take home) but is costs you in health.

Making healthful and smart choices when eating out will �add hours to your day, days to your year, and years to your life.� �

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 18 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives�seminars and�workshops.�He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected] ��Check out the Lose It! web site – www.loseit.co.il��� US Line: 516-568-5027