Eating Out Is Not the Problem; Making Smart Decisions Can Be

Also, see MRC Nutritional Guide to Eating Out.

Eating out is a great American past time, where you can meet with friends, enjoy a good meal and relax. When it comes to managing your weight, dining out is not the problem, however, making the best decisions when it's time to eat can be. Select items that fit your menu plan and follow these simple tips to avoid hidden calories:

• Just Plain Water - Stay away from sugary drinks. To keep from added calories and fat to your meal, opt for unsweetened tea, water or sparkling water. Avoid vitamin-infused waters that have a sugar-water base, as they can be loaded with hidden calories.
• Watch Out for Side Dishes - Avoid fried sides, like French fries or onion rings. Most restaurants today offer healthy sides to accompany your entrée, such as fruit cups or a fresh side salad.
• Check for Food Preparation - They way foods are cooked can impact the amount of calories as well as the nutritional value. Choose foods that were steamed, grilled, roasted or poached. These have less fat grams and fewer calories.
• Share with Someone - Eating out with friends or family presents a perfect opportunity to cut back on calories and prevent overeating. Opt to share an appetizer or entrée and, if that's not practical, order a half portion or ask your waiter to put half your meal in a "to go" box.
• Be a Mindful Eater - Making conscientious choices about what you eat is important but don't overlook giving attention to the eating process. Mindful eating improves your self-control, allows you to savor flavors and helps to prevent you from overeating.

Sticking to your diet when eating out can be hard, especially at fast food restaurants. Fortunately, most restaurants offer several healthy dishes or options for how meals are prepared. Whether you're dining at a sit-down restaurant or eating fast food, the biggest obstacle standing the way of eating healthy is you. Remember, you do not have to order exactly what's on the menu. Most establishments today are eager to make substitutions and work hard to meet any special needs.

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Having a better understanding of the food you are ordering will help you make a more informed decision. 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.