Create Your Dining Plan Before You Arrive at the Restaurant

Also, see MRC Nutritional Guide to Eating Out.

You don't have to give up eating out just because you are managing your weight. You do, however, need to know how to navigate the Danger Zone. The act of eating out is practically woven into our society. Nonetheless, you don't have to pass on invitations to join others for a meal out. Instead, follow these basic rules for dining out:

• Consider Your Drink - You can quickly lose the benefit of eating healthy with liquid calories that contain little to no nutrients, such as soda or sweetened tea. Choose to drink water or select another no-calorie option like unsweetened tea.
• Look for Heart Marks - At times, a new restaurant's menu can present you with an overwhelming number of possibilities. That can lead to incorrectly ordering the first thing that sounds good. If the menu has the Heart-Healthy Mark or otherwise denotes Vegan dishes, select from those items to be safe.
• Ask How Food Is Prepared - Restaurants and even fast food establishments often have healthier ways of preparing entrées and sides nowadays. Choose grilled, broiled, baked, steamed or roasted over breaded and deep fried.
• Share a Main Dish - When eating out, the size of plates and portions have grown in recent years. Dividing an entrée with a friend or family member can be a healthy choice for both parties.
• Pass on the Buffet - If you are managing your weight, avoid the All-You-Can-Eat buffet. If you don't have a choice, the pick a steamed, grilled or broiled dish and avoid entrées cooked in butter or fried in cooking oil.

You don't have to dread eating out in fear of wrecking your diet. Just do the same thing you are already doing and choose the healthiest options from drinks to entrées. If you not familiar with their menu, most sit-down restaurants, fast food franchises and food trucks, post menus online. Creating your plan before you arrive makes it easier to avoid snap decisions you might regret later.

____________________________

Although eating out is a great way to catch up with friends or family, some restaurants are not concerned about your diet. Be better informed before you get there. 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.