Bad Food Choices Can Live on Fancy Menus

Also, see MRC Nutritional Guide to Eating Out.

When it is time to eat out, there are numerous options to just grabbing that soggy fast food. Although bad choices can live on the fanciest of menus, most restaurants have gotten on board and offer at least a few healthy menu options. When it comes to grabbing a bite of food, fast does not have to mean unhealthy. Following these tips can help you avoid unnecessary calories:

• Opt for Low-Calorie Drinks - Alcoholic drinks can double or triple your intake of non-nutrient calories. Ask for a glass of water with a lemon wedge or select a drink that contributes some nutrients along with its calories, such as low-fat milk.
• Select Appetizers Carefully - There are numerous misconceptions when it comes to ordering appetizers. Both soups and salads can be loaded with fats, sodium and sugars, whereas fresh crab-stuffed mushrooms can be a healthier option.
• Portion Sizes Matter - If the portions are larger than you normally eat, split an entrée or box half to take home before you start eating. Always share indulgences, such as an appetizer or dessert, or leave half on the table.
• The Condiment Controversy - Condiments and sauces can add lots of flavor to rather bland food. Unfortunately, they also can add lots of sugar, sodium and fats. Opt for healthy spices, fresh salsa, chopped veggies or mustard to be safe.
• Don't Hesitate to Substitute - Many restaurants honor requests to help you meet your nutritional needs, so don't hesitate to ask. A side salad with a weight-friendly vinaigrette dressing on the side, so you can control the portion side, is a smart choice.

It is important to think about how a meal fits into your overall weight management program. There will be times when you want to eat your favorite food for pleasure and not worry. Remember, an occasional indulgence, but not over indulgence, can be a good thing. Furthermore, never assume you're limited to exactly what you see on a restaurant's menu.

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Healthy food fast is no longer an oxymoron and most restaurants today offer alternatives that are both healthy and tasty. 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.