How to Eat Out Without the Guilt

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. Eating out is not the problem, making the best decisions when it's time for breakfast, lunch and dinner is the key. Select items that fit your menu plan and follow these simple tips to avoid hidden calories:

• Watch the Alcohol - A problem with dining out is the temptation to indulge. And, drinking alcoholic beverages can add a significant number of calories, e.g. a large glass of red wine is about the same as a candy bar. So, order small or ask for a sparkling water with a wedge of lime.
• Savor a Salad - Whether you start your meal with a fresh salad packed with healthy vegetables or choose a salad as your side, salads help you feel satisfied sooner. Always ask for the dressing on the side and be sparing.
• Beware of Soups - When you eat out, don't be fooled into thinking that a bowl of soup is necessarily healthy. Unless you know it is made fresh, most restaurant soups come in a can and are often spiked with salt, sugar and unhealthy fats.
• Be Deliberate with Your Order - Just because a food item is listed a particular way on the menu doesn't necessarily mean you have to order it that way. Balance your meal by including healthier selections from multiple food groups. Opt for lean proteins with fresh vegetables that are baked, broiled or grilled.
• Avoid Ordering Dessert - If others at the table order dessert, ask for a cup of fresh fruit that is allowed on your menu plan or sip on a cinnamon-sprinkled cappuccino.

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. Thinking ahead and doing a little research can allow you to know more about the menu items where you intend to eat out. Moreover, never hesitate to be deliberate with your order, especially if you have special dietary needs.

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Many restaurants offer healthy alternatives that taste just as good as food that is bad for your diet. 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.