Be a Mindful Eater Whenever You Eat Out

Also, see MRC Nutritional Guide to Eating Out.

Do you know the best foods to order when dining out? Listed below are tips for eating out without destroying your diet. During the winter months when you're hungry but only have a few minutes, fast food may be the quickest solution. Healthier fast food options are out there but avoid these temptations:

• Avoid Liquid Calories - Don't lose the benefits of eating healthier by choosing the wrong drink at mealtime. Always ask for water, if you need extra liquid choose unsweetened tea, hot tea or other drinks that do not contain added sugars.
• Look for Heart Marks - At times, a new restaurant's menu can present you with an overwhelming number of possibilities. That can lead to mistakenly ordering the first thing that sounds good. If the menu has the Heart-Healthy Mark or denotes Vegan dishes, select from those items to be safe.
• Compare Condiments and Sauces - Menus at most restaurants now include nutritional information, although you may have to ask to see it. Make sure the condiments, toppings, gravy or sauces are not loaded with calories, fat or sodium.
• Think Leaner - When you are eating out, leaner proteins, such as seafood or chicken, tend to be a better option for appetizers and entrées, especially when baked or grilled. Avoid menu options that are fried, sautéed or swimming in gravy or sauces.
• Be a Mindful Eater - Making conscious 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.

Eating at a fancy sit-down restaurant doesn't necessarily mean you're making a healthier decision than a fast-food chain. Many fancy menu options aren't much healthier than their fast food counterpart. When eating out, balancing meals by including healthier selections and choosing freshly made sides is all that you need do for a guilt-free evening dining out.

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Want to learn more about eating out at some of the most popular restaurants and food franchises? 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.