Never Skip Meals When You Know You Are Eating Out

Also, see MRC Nutritional Guide to Eating Out.

Sometimes where you eat is simply out of your control. When this happens, you need a strategy for navigating the danger zones at the restaurant, fast food chain or coffee shop. Fat, calories, sugar and sodium can add up quickly, so use these tips to make healthier choices the next you dine out:

• 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.
• Make Selections Ahead - Most restaurants, fast food franchises, and even food trucks post menu options online. Check out the nutritional information provided and make healthy choices before you go.
• Avoid Smoked or Sauced - Choose fewer foods that have been smoked or made with sauces like teriyaki or BBQ. Some restaurants offer light versions of their most popular fare that contains much less sugar, sodium or fats.
• Ask How Food Is Prepared - If you're unsure, ask how your food will be prepared. Bad fats and calories can add up quickly when foods are breaded and deep fried. Order foods grilled, steamed, baked, broiled or roasted.
• Keep Hunger Under Control - Do not skip meals on the day you're eating out. If you can't eat ahead of time, have a nutritious snack or piece of fruit before dining out. This will help you avoid over indulging at the restaurant.

Healthy menu choices can be found in almost any type of restaurant, if you know what you should be eating and are willing to ask the right questions. The quality of ingredients used by a restaurant often determines how they are prepared. A fine piece of meat may only need a sprinkle of spices before grilling. On the other hand, poor quality ingredients may be doctored with sugar, salt, butter or cream.

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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 at franchise food chains.