By Jeni Tackett, Let’s Move Quad Cities Diet Blogger
Summer is the time for road trips, road food, and fried entrees like hamburgers, biscuits and gravy with a side of hash browns that can tempt even the most well-intentioned eater.
But, if you do want to eat healthy and local and approach the menu with some strategy, diners can offer an expansive menu with plenty of choices for plant based, high fiber dining.
Recently, I dined with my husband at The Brothers Restaurant in Rapids City and was amazed at all of the healthy options on the menu. Breakfast is offered all day if you want to have brunch or brinner!
Healthy breakfast options include oatmeal, fresh fruit, vegetable omelets, or eggs with wheat toast.
Of course there are high fat menu options such as bacon, sausage, and biscuits but you can also start your day of right with high fiber, healthy choices instead.
You can still enjoy the dining experience while fueling yourself with oatmeal and fruit or some delicious eggs over medium with wheat toast. These healthy choices are a good idea for any meal of the day.
The Brother’s Restaurant menu for lunch and dinner is substantial. There are many lean meat choices at diners such as baked fish, grilled chicken breast, and even unbreaded pork tenderloin.
Did you know that pork tenderloin is as lean as chicken breast?
Sides for meals include vegetables of the day, salads, and a baked potato. Fresh fruit is also offered for sides and includes melon and berries which are rich in fiber and vitamins.
Diners also offer lots of all-you-can-eat specials that promote overeating. Whenever you are presented with an all-you-can-eat situation, the tendency is to try to get your money’s worth and overdoing it. Although tempting, avoid all you can eat specials!
My husband chose baked salmon with broccoli and baked potato. I had a seasonal special: Greek spinach pie with fresh fruit which included cottage cheese and a generous portion of fresh fruit. Both meals were satisfying and included lots of plant foods.
The Brother’s Restaurant also offers a number of “diet plates” such as the California fruit plate with cottage cheese, fresh fruit and raisin toast. Another diet plate includes grilled chicken breast, cottage cheese, peaches, tomato, and hard boiled eggs.
When you stop at a diner, remember that you can make healthy choices to fuel your body. Take time to read the menu and pick out those lower fat, higher fiber meals that will leave you feeling fueled rather than stuffed.
|Meet Jeni Tackett, Let’s Move Quad Cities Nutrition Blogger. Jeni is a registered and licensed dietitian for Unity Point-Trinity. Jeni counsels her clients on weight loss and nutrition. You can read Jeni’s bio and other blog posts by clicking here.|