Eat Local Eat Healthy- Part I

It can sometimes be challenging to eat healthy when eating out. It is especially difficult in a small town to find nutritious alternatives on restaurant menus especially when Monticello, until recently, has had only a scarce selection of eateries for its residents.

Lately, however, our quaint small town, seemingly years behind rural communities like Madison, has had a restaurant boom. Because I work out of town I haven’t had the chance to sample all of the local offerings.

I have, however, been able to get enough information from residents to provide my readers with ways to eat out, eat healthy and support the community.

{{more}}

Believe it or not there are more than 10 local diners, dives and café’s within about a five mile radius. Of those 10, I decided to highlight a few each week and describe what I believe is the healthiest midday meal or menu item they have to offer.

Each of these items have to meet the same criteria: they have to be less than 500 calories, less than 20 grams of fat and be nutritionally balanced: having fresh ingredients, fiber and lean protein.

At BIG CHIC you may be tempted to order the fried chicken, but instead opt for a grilled chicken sandwich.

Special order your sandwich with a small amount of mayo, extra lettuce and tomato on whole wheat bread.

If you want to add extra flavor ask for additional pickles, a giant jalapeno pepper or a lemon.

If you are dining with a friend, split a small order of fried okra—otherwise skip it. Order a large cup of water with extra lemon. It is healthy and refreshing with no calories.

DAIRY QUEEN has a great turkey club sandwich. Because it comes with bacon it is best to shave some calories by holding the mayo.

Instead add mustard to your bun. It has virtually zero calories and is a great way to add flavor to a sandwich.

Double up on lettuce and tomato to get additional fiber and nutrients. If you must have fries, because sometimes you just have to, order the kids size.

If you must have an ice cream, make it a small soft serve cone or dilly bar. My suggestion would be to choose either fries OR ice cream. If you have both you will likely be consuming more than 500 calories and 20 grams of fat.

If you don’t usually order sandwiches, try a salad from EL GIRO. I have found that they are willing to make alterations to any menu item.

For instance, order a side salad but add sliced avocado and sautéed fajita veggies and chicken for added flavor and nutrients. Use the salsa as dressing. It is packed with flavor and very few calories.

Steer clear of the traditional taco salad. It is loaded with sour cream, cheese and a fattening taco shell bowl that is too tempting not to eat. Also, either ask your waiter to have the chips taken away or limit your intake to 8-10 chips. Use salsa for dipping. The cheese dip is processed and loaded with fat.

The next time you go out to eat, think about ordering something healthier. Support our local businesses so that we can continue to have good quality places to dine.

Stay tuned for more reviews of nutritious and delicious meals at local restaurants.

For questions or comments email: suzannemcginnis@me.com.