By Janice Baker, RD, CDE

As we struggle to control our waistlines and keep track of our nutrition and health issues, one of the biggest challenges is dining out. Eating in restaurants used to be mostly for special events, however now it’s a way of life! Most clients I interview in my practice dine out at least twice a week, and often much more than that. An analysis of a typical restaurant meal often shows the calories in one meal are approximately enough for one person for the entire day! So how do we continue to enjoy eating out and maintain a healthy weight at the same time? Here are some tips to consider:

1. Watch for words that mean smaller portions, such as small, junior, petite, and choose these items. Don’t order large portions unless you plan to share. (Actually, large portions are many times just what the regular portions
are!)
2. Split items. Often, one dish is enough for two. There may be an extra plate charge, but you will be investing in your health!
3. Choose your main meal from the salad, appetizer and soup section of the menu. Request the order in which you would like these items served to go along with your dining partner’s meals. Note: soups and appetizers can be especially high in salt and fat, especially if they are creamy, fried or made with cheese. Not only are these high in calories, they are an extra burden on your heart and kidneys.
4. Request take home containers before your meal is served and put away half of your meal before you start eating.
5. Ask for sauces and dressings to be served on the side, so you can control portions. This can save hundreds of extra calories per meal, as well as sodium.
6. Become familiar with your needs: if you are trying to control weight , blood sugar levels, high blood pressure or high cholesterol, a visit to a registered dietitian can help you determine your caloric and nutrient needs, as well as help you to plan overall food choices to maintain good health.

But in case you decide to cook at home tonight, follow these tips from the ‘Kidney Chef’, Duane Sunwold: 

•  Think of side dishes as entrees. 
• Use salt-free meat and seafood seasonings in vegetable dishes.
• Spray olive oil onto foods instead of pouring oil over your foods or in a pan.
• Use vegetarian meat substitutes in pasta and casserole dishes. 
• Use fresh herbs whenever possible.
• When making salad dressings, replace the oil with vegetable stock.
• Eat fresh fruit for dessert.
• Make your own roasted vegetable stock; it adds flavor without adding the salt of commercial stocks.
• Use wheat protein and apples when ever possible.

Janice Baker, RD, CDE, has been providing diet counseling and medical nutrition therapy since 1982, specializing in weight management, diabetes education, and cardiac risk reduction.

Duane Sunwold, department chair for the Inland Northwest Culinary Academy at Spokane Community College, was diagnosed with CKD six years ago.