Tips for Eating Healthy When Dining Out

Also, see MRC Nutritional Guide to Eating Out.

Eating healthy when dining out is important for anyone who is watching his or her weight. Fortunately, it is easier than ever to find menu items that are both healthy and tasty. Eating out can be a nice treat or convenient option when you find yourself short on time. However, fat, calories, sugar and sodium can add up quickly, so use these tips to make healthier choices the next you dine out:

• Just Say No - Resist the restaurant's attempt to offer you free appetizers with cocktails. Both can add fat, sodium, sugars and calories. You should also pass on complimentary bread or chips.
• Avoid Bad Sides - Side dishes are often the worst culprits for people who are managing their weight. Opt for healthier selections from all the food groups. For example, a side salad can be filled with healthy proteins, vegetables and fiber.
• Pick Your Sauces - Choosing a fresh tomato salsa over a creamy or cheesy sauce can help cut calories and fat grams from your meal. Moreover, vegetables provide important nutrients that your body needs.
• Ask for Smaller Portions - Some restaurants honor portion downsizing by reducing the bill or offering an extra side. Either way, you'll benefit from your decision.
• Leave Food on Your Plate - If you're tempted to clean your plate, ask your server to remove your plate and take the excess food home in a carryout bag. This way, you control your portions and save money.

Thinking ahead and having a plan are key components of eating out without sacrifice to weight loss or weight management. Unless you are planning to eat out at a health food restaurant, you should accept the fact that you are going to be consuming more sugar, salt, fats and overall calories than you would if you had prepared the meal in your own kitchen. Knowing more about the nutritional value of menu items as well as cooking techniques can help you dine out guilt-free.

______________________________

Be better informed before you get there. 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.