Avoid the "All You Can Eat" Mindset

Also, see MRC Nutritional Guide to Eating Out.

Don't worry if you have to eat out while dieting. With a little willpower and a plan, you can make smarter decisions about what to eat and avoid wrecking your weight loss program. For some people, eating out is an opportunity to overindulge. But, for many people, eating out is something they can't avoid. Either way, making healthy choices can help you fit restaurant meals into your overall menu plan by following these tips:

• Make Healthy Choices - You can dine at an all-you-can-eat restaurant but avoid the mindset. Use smaller plates and focus on healthy choices. If you want a second helping of nutrient-rich vegetables, help yourself.
• Ask for Tiny Changes - Few restaurants offer healthy breads to start your meal; and butter has fat grams, calories and cholesterol that count against your day's totals. Ask your waiter to bring your salad with a weight-friendly dressing on the side.
• Fat Lurks in Hidden Places - If you don't know, you can always ask how a dish is prepared. Choosing roasted, grilled, broiled or baked is usually a healthier option for entrées and side dishes.
• Order Healthy Sides - Always balance your meal by ordering healthy side dishes, such as salad, fruit, fresh stemmed veggies or salsa. This will boost the nutritional value of your entrée.
• No Sugar-Sweetened Drinks - Most people have too much sugar in their diet, which can be bad for their health. Sugar-sweetened drinks are often a hidden source of calories that add no nutritional value. So, stick with water.

According to the National Institute of Health, you do not have to give up eating out, or even fast food restaurants, to eat right. Follow some proven tips when ordering to make heart healthy choices and enjoy your meal. Don't assume you're limited to exactly what you see on a restaurant's menu. Most chefs are more than happy to prepare a dish to suit your specific needs.

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Download the Tips For Eating Out guidelines from the National Institute of Health and National Heart, Lung, and Blood Institute for additional advice on eating at franchise food chains.