What to Do When You Have to Eat Out

Also, see MRC Nutritional Guide to Eating Out.

Does your schedule demand that you eat out? You don't have to blow your diet when eating away from home. Although it is true that fast food is often high in sodium, fat and carbohydrates than it should be, healthier options are available at the most popular places to eat. However, avoid making these mistakes:

• Approach Buffets with Caution - It is important to avoid the temptation to overfill your plate just to get your money's worth. If you survey the buffet lines first, it is easier to choose the best options for eating healthy.
• Opt to Drink Water - Replacing sugary drinks can help reduce your intake of calories. In fact, drinking water before and during your meal is a fantastic choice that also helps to fill you up.
• Choose Whole Grains - Look for both side dishes and entrées that are made with whole grains, such as brown rice or quinoa. Many fast food restaurants are now offering whole grain buns, wraps, and crust as a healthier choice.
• Beware of Soups - When you eat out, don't be fooled into thinking that a bowl of soup is necessarily healthy. Unless it is made fresh, most restaurant soups come in a can and may have added sodium, sugar and fats.
• Right Size Portions - Do not supersize; instead, right size your portions when eating out. As prices have increased, many restaurants have increased their portion sizes. Be smart and take home a doggie bag when you meal is too big.

Rely on smart strategies for eating out when you are managing your weight. If you're on a diet, you already know eating out can be tricky. Since you are likely limiting calories, ask your server for help with the menu and make smart choices. If you plan ahead, checkout the nutritional info online, and carefully select your menu items, you can dine out without guilt. Nonetheless, don't be afraid to let the restaurant, coffee shop, or fast food establishment know that you have special dietary needs.

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If you going out to enjoy yourself, you shouldn't feel terrible about it. 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.