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.
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.