On a quest to watch women’s Olympic hockey on a big screen, I recently met friends at Sidewinder’s Tavern. Since I was technically “playing hooky” from work and had tasks awaiting my return to the office, I wanted a reasonably healthy lunch that didn’t make me feel like I needed a nap afterward. I was pleasantly surprised to find a few different options aside from the standard burger, sandwich and fried appetizer pub fare.
I considered a chicken quesadilla on a wheat tortilla with cheese, green chilies and onions, or the grilled portabella with roasted red pepper, mozzarella and basil mayo on a freshly baked baguette. But as I perused the salad selection, the simple arugula salad sounded really good to me. The greens are tossed with fresh lemon, Parmesan cheese and olive oil, topped with Cajun spiced blackened salmon and yummy sweet pecans. I admit that if this foray was consumed after skiing I may have ordered the blackened mahi-mahi or salmon sandwich served on a baguette to replenish my glycogen stores, but in this case, such attention to carbs was not an issue.
Knowing I was ordering lunch to blog about in this column made me hesitate to order a salad because I prefer not to reinforce the overly simplistic (and not always true) idea that “eating healthy” equals salad. Though salads can be very nutritious options, many are also high in calories, with additions such as candied nuts, cheese, meat and lots of dressing. As an entrée, this may be in a fine calorie range for a meal, but since in our minds it is “just a salad,” we may make other choices such as adding an appetizer, dessert or adult beverages that turn a nutritious meal into a splurge without us even knowing it.
Another point is that there are often other nutritious menu items such as grilled fish or chicken, or meals that feature legumes or mushrooms and an array of vegetables. Sometimes these non-salad options have the same or fewer calories as many entrée salads.
I think it’s important when eating out to balance nutrition needs with enjoyment of the experience. If healthier options just don’t appeal to you, but you are trying to maintain or achieve a healthier weight, then paying attention to your fullness cues, really enjoying your food, tasting it and eating it slowly can all help you meet your needs without going overboard.
When eating out I try to put things into perspective before I go. Is this a treat meal? Am I fueling before or recovering after physical activity? What else have I eaten today or do I have plans for something special this evening?
Given these considerations, Sidewinders came through with a delicious entrée salad. The addition of the salmon made it hearty and satisfying. As I mentioned, I was not out for an afternoon on the town, and I didn’t go in there telling myself I had to have salad. All of these factors make a difference when it comes to making healthier choices. Be aware of your hunger level, pay attention to your fullness as you eat so you know when to stop and choose food that you enjoy. Sometimes this means you choose something you view as decadent but as you enjoy eating mindfully, you may be surprised to find sometimes the healthier options really are what you want.
