Heartburn Prevention When Dining Out

You can take your good heartburn prevention practices with you, reducing the fat that often accompanies restaurant meals.

Choosing the Restaurant
Heartburn prevention starts with the restaurant you choose.

  • Asian cuisine includes low-fat options that consist primarily of vegetables, rice or noodles. Stir-fry requires only modest amounts of cooking oil. Plus, serving sizes tend to be smaller.
  • Other low-fat menu options might be found at seafood, vegetarian, Nouvelle French and Northern Italian restaurants.

Menu Choices
Once at the restaurant, how and what you order can help to prevent heartburn.

  • Specify low-fat cooking methods such as broiling, baking or grilling for meats and fish.
  • Avoid high-fat meats such as prime rib or bacon.
  • Reduce or eliminate high-fat ingredients on pizza such as extra cheese, pepperoni and sausage.
  • Enjoy low-calorie and low-fat desserts such as a plate of berries instead of rich cakes and pies.
  • Drink moderately to limit alcohol’s heartburn-inducing effects. (As an added bonus, you’ll eliminate a significant source of empty calories.)
  • Don’t super-size fast-food meals. Order small sizes of hamburgers, french fries and beverages. Better yet, order a grilled chicken sandwich and hold the mayo. Instead of soda, order water, low-fat milk or juices.

Other Heartburn Prevention Tips
A few other heartburn prevention tips may also help reduce fat when you eat out.

  • Remove temptation such as rolls and butter from the table. Even though these temptations are there when you’re hungriest, it’s healthier to wait for your dinner.
  • Sample appetizers instead of ordering an entrées to get variety and control portions.
  • Request sauces and dressings on the side. Dip your fork before each bite to add just enough flavor.
  • Reduce portions by splitting entrees or setting aside half your entrée before starting your meal.
  • Eat slowly and take a sip of water between each bite to help you feel fuller faster.
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