Don't Let Temptation Alter Your Plan for Healthy Dining

Also, see MRC Nutritional Guide to Eating Out.

Dining out is a normal. It is a convenience and an opportunity to socialize with friends and family. However, if you're managing your weight, restaurant meals are notoriously high in calories and fat. During the winter the days are shorter and time can easily get away from you, so eating out can be a nice treat. But, don't let temptation alter your plan and follow these simple tips:

• Avoid "All You Can Eat" - You can eat at an all-you-can-eat restaurant but avoid the mindset. Use smaller plates and focus on healthy choices. If you want a second helping of nutrient-rich vegetables, help yourself.
• Ask Questions - Although it may have sounded healthy on the menu, any item that arrives swimming in gravy probably isn't. Moreover, it is important to ask how items are cooked and served. Always ask for gravy or sauces on the side.
• Pass on the Condiments - For entrées, sandwiches and sides, always go with vegetables and other fresh options, such as lettuce, tomato, avocado and onion. If you are using condiments or toppings, choose mustard or a fresh relish or salsa.
• 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.
• Skip Sweet Drinks - Drink water, non-dairy milk or unsweetened tea instead of sugary drinks like sodas, lemonade or alcohol. You can always add a wedge of lime to sparkling water to fit with the crowd.

If you are hungry when you arrive at a restaurant, it is easier to order questionable foods or eat too much. Eating a healthy snack like a plain Greek yogurt about an hour beforehand will leave you feeling more sated. A good server will know how any dish is prepared and can always find out if not. It is difficult to know if a dish was topped with butter or finishing oil before it was served. Both increase your consumption of calories.

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Healthy fast food is no longer an oxymoron and most restaurants today offer alternatives that are better for you and tasty too. 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.