Participating for the first year in The Gleaner's Kingston Restaurant Week, Gloria's Rendezvous in Port Royal will be pleasing the taste buds of customers with some of its popular seafood dishes. - Photo by Keisha Shakespeare-Blackmore

Whether it's Baked Salmon Roulade, Ballo-tine of Chicken, and Hot Potato Salad with Sesame Seeds, or Rich Chocolate Torte, persons who enjoy fine foods are anticipating the Gleaner-sponsored Kingston Restaurant Week in November.

However, diners may be caught between a rock and a hard place because they may be uncertain about how to enjoy the restaurant specials without jeopardising their health.

While there is the urge to overindulge while eating out, there are several healthy choices you can make to avoid having too many calories or too much fat and sodium. Some menu offerings are low in vitamins minerals and fibre, factors which could complicate any nutritional challenge you may have.

Linstead ackee basket - seasoned ackee served in a crisp filo pastry cup and drizzled with a creamy callaloo sauce - signals the culinary creativity at your fingertips at KRW restaurant, Alhambra Inn. - Colin Hamilton/Freelance Photographer

Plan ahead

If you plan to eat out in the evening, you may want to have lighter meals with fewer calories throughout the day. However, avoid skipping breakfast or lunch to work up an appetite for a restaurant meal later in the day. When you make your restaurant selection, ask about the menu and order carefully to meet your health needs.

When you order, stick to the plan and don't succumb to temptations on the menu. Be specific when you make special requests. Politely ask to 'hold the mayonnaise', 'broil the fish without butter', 'serve dressing on the side' or ask for the salt to be omitted. You should also ask if you may order items not on the menu to enjoy leaner, healthier selections.

Pasta dishes

Select pasta dishes with tomato-based sauce instead of cream-based sauce. Tomato-based sauce is much lower in fat and calories. Tomato sauces such as marinara can count as a vegetable.

Order á la carte

If the menu offers the option of individual dishes from main courses to sides, you should be able to choose foods to create balanced meals with selections of proteins, fruits, vegetables and carbohydrates. Select entrées with fruits and vegetables for added fibre, minerals and vitamins. This will give you a chance to eat heartily without the extra calories. You can select side dishes such as baked potatoes or steamed vegetables over sides which are fried. You can request the selections even when they are not listed.

Know the menu language

What do terms such as primavera, scalloped and fresco mean? The language of menus, although offering no guarantee, should indicate foods with less fat and sodium. The term al dente, for example, describes pasta and vegetables cooked until fork tender or firm to the bite. Vegetables cooked al dente retain more nutrients than those overcooked. Newer terms such as 'light' and 'lean' indicate that foods have fewer calories. Select foods which are steamed, broiled, grilled, roasted, poached, garden fresh or lightly sauteed or stir-fried.

East Japanese Restaurant, a participant in this year's Kingston Restaurant Week, offers trademark fare such as this double shrimp roll served with saki. - Photo by Sacha Walters

Ask how the food is prepared

Foods that are simply prepared are lower in fat and calories. If the description is not clear on the menu, before ordering, ask how the food is prepared. Find out what ingredients are used and if substitutions can be made. Questions you might ask include:

How are the vegetables seasoned? Are they salted? Is butter or margarine added?

How is the sauce prepared?

Is the soup clear or cream-based? Cream-based soups are higher in fat and calories compared to most other soups.

Can the salad dressing or whipped topping be served on the side?

Can fish be grilled without butter or oil or prepared 'light' with little oil or butter?

Look for variety

Choose restaurants with a variety of menu alternatives to have more choices. Restaurants, which prepare food to order, allow for healthier choices in fats, sodium and calories.

Ethnic foods such as Chinese, Indian, Italian, Middle Eastern, Thai and Mexican expand your dining options and experience.

However, pass on the all-you-can-eat specials and buffet lines as you may end up eating too much. Food bars are known to easily pile on excess calories.

Stop - listen to your body cues

The stuffed snapper fillet with mixed seafood, served with roasted potato, is one of the tasty treats at KRW restaurant, Strawberry Hill. - Colin Hamilton/ Freelance Photographer

When you are full, stop eating. Take home the rest of your meal, which will be quite filling the next day.

Restaurants should make an effort to offer healthy options as part of their culinary fare. They can offer fat-free milk, trim visible fat from poultry and meat, make sauces from fruits and vegetables and reduce the use of butter and cream. Restaurants should use less fat in cooking and use healthy methods to prepare food.

When dining out, it is possible to eat healthily, especially when you find a restaurant that will try to please by meeting your requests.

Whole-grain selections

Foods made from whole grains are nutritious. Excellent choices are wholewheat breads and dishes made with brown rice.

Fresh Herbs

Foods that are flavoured with fresh herbs and spices are more nutritious than those using oil, butter and salty products for improving taste.

Beverage choices

Limit alcoholic beverages. Drink water, fresh fruit juice, diet soda or unsweetened coffee or herbal teas. This is one sure way to cut calories.

Satisfying the sweet tooth

If you crave dessert, make low-fat selections such as fresh fruit salad or sorbet. For decadent desserts, share one with a friend so you will only get half the calories.

Heather Little-White, PhD, is a nutrition and lifestyle consultant in the Corporate Area. Send comments to editor@gleanerjm.com or fax 922-6223.