Never Hesitate to Ask About Healthier Food Options

Also, see MRC Nutritional Guide to Eating Out.

Since eating out is one of life's great pleasures, it is important for you to learn more about guilt-free dining. It can do wonders for your social life and will help you develop the willpower to follow your menu plan regardless of when or where you eat. Don't let temptation alter your plan; follow these simple tips:

• Just Say No - Resist the restaurant's attempt to offer you free appetizers with cocktails. Both can add fat, sodium, sugars and calories. You should also pass on complimentary bread or chips.
• Ask Questions - Although it may have sounded healthy on the menu, any item that arrives swimming in gravy probably isn't. Always ask for sauces on the side, so you can control the amounts used.
• 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 is a smart choice.
• Leave Food on Your Plate - If you're tempted to clean your plate, ask your server to remove your plate and take a meal home in a carryout bag. This way, you control your portions and save money at the same time.

When dining out, it can sometimes be difficult identify the healthiest foods. Don't 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. According to the American Heart Association, eating a salad is number one health tip.

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Although eating out can be tricky when you are on a diet, there are positive signs of progress. 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.