Tips for Making Healthy Food Choices When Eating Out

Also, see MRC Nutritional Guide to Eating Out.

Worried about eating out with friends or family? Going to a sit-down or fast food restaurant should never be an excuse to eat unhealthy foods. When you're hungry but only have a few minutes, fast food may be the quickest solution. Fortunately, healthier fast food options are out there but follow these tips:

• Consider Your Drink - You can quickly lose the benefit of eating healthy with liquid calories that contain little to no nutrients, such as soda or sweetened tea. Choose to drink water or select another no-calorie option.
• Avoid Fried Foods - To reduce calories and cholesterol, you can usually request the fried foods in a dish to be substituted with grilled items. If there are ingredients that you shouldn't eat, request that your meal not include them.
• Get Sauced on the Side - Sauces, gravy and condiments can be filled with unwanted calories, sugars and salts. Ask for these on the side and only use enough to add some of their unique flavor.
• Keep It Small - Portion sizes in restaurants and fast food drive-ins encourage you to order bigger than you would normally have eaten at home. Don't let the marketing fool you. Ask for half portions or share with a friend.
• Fill Your Plate with Veggies - Certain dishes like kabobs or stir-fries usually contain more vegetables and are filled with satisfying flavors. For your side, select a fresh seasonal fruit cup.

Sticking to your menu plan when eating out can be difficult but it is not impossible. Invest the time to determine the healthiest options wherever you choose to eat. If you are trying to lose weight or working hard to maintain a goal weight, eating out can expose you to all sorts of temptations. However, you plan for eating and living healthier doesn't have to go up in smoke.

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If you’re going out to enjoy yourself, you shouldn't feel terrible about it. 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.