How to Navigate the Danger Zone When 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. When you need something to eat and fast, most restaurants have added options with healthy fixings. Here are some tips on how to enjoy eating out guilt free:

• Opt for Nature's Beverage - Nothing beats water for maintaining good health. It is calorie-free, fat-free and takes care of your hydration needs. Sparkling water is okay but avoid sugar-laden vitamin waters. They often contain hidden calories.
• Avoid Bad Sides - Side dishes are often the worst culprits for people who are managing their weight. Opt for healthier selections from all the food groups. For example, a side salad can be filled with healthy proteins, vegetables and fiber.
• Ask for Your Sauce on the Side - Always ask for your sauce, gravy, toppings, or condiments to be placed on the side and use sparingly. These can add tons of undesired calories to your meal.
• Don't Hesitate to Substitute - Many restaurants honor requests to help you meet your nutritional needs, so don't hesitate to ask. Opt for side salad with a weight-friendly vinaigrette dressing on the side, so you can control the portion side.
• Manage Portion Sizes - If the portions are larger than you normally eat, split an entrée or box half to take home before you start eating. Try to share indulgences, such as an appetizer or dessert.

Many restaurants, fast food franchises and food trucks now offer meals and menu items that are better for you. However, it still takes a bit of effort and restraint on your part to make healthy decisions when you eat out. Unless you are planning to eat out at a health food restaurant, you should accept the fact that you are going to be consuming more sugar, salt, fats and overall calories.

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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.