Ask to Have Your Food Prepared to Suit Your Needs

Also, see MRC Nutritional Guide to Eating Out.

Eating healthy when dining out has become more important than ever. In fact, it is easier than ever to find menu items that are both healthy and tasty. During the winter, the days are shorter and time can easily get away from you, so eating out can be a nice treat. Moreover, manage what you eat by following a few simple tips:

• 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.
• Avoid Bad Sides - Side dishes are often the worst culprits for people who are managing their weight. Opt for healthier selections from all the food groups.
• Avoid Fried Entrées & Sides - Fried foods are high in fat calories should be avoided if you are trying to lose weight or maintain your weight. Opt for oven-grilled, broiled or baked.
• Ask for More Veggies - Whether you are fine dining or eating fast food, you can always make your meal healthier by asking for extra vegetable toppings.
• Manage Portion Sizes - If the portions are larger than you normally eat, split an entrée or box half to take home before you start eating. Share indulgences such as an appetizer or dessert.

There will be times when you want to eat your favorite food for pleasure and not worry. So, it is important to think about how a meal fits into your overall weight management program. Remember, an occasional indulgence, but not over indulgence, can be a good thing. However, never assume you're limited to exactly what you see on a restaurant's menu. Most are more than happy to prepare a dish to suit your specific needs.

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If you want to learn more about eating healthy meals at restaurants, fast food franchises, coffee shops and more, 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 out.