Learn to Eat Out While Watching Your Weight

Also, see MRC Nutritional Guide to Eating Out.

Don't think you can eat out and eat healthy, too? Just because you're watching your weight doesn't mean that you cannot meet others for a quick meal. Read on to learn more about managing your meal away from your kitchen. There are healthier options but keep these basic rules in mind:

• Read Nutritional Information - Most eating establishments post nutritional information online or in-house. Look for healthier options that are high in protein, fiber and micronutrients, and lower in fat, sugar, sodium and calories.
• Control Fat Grams - When eating out, it is easy to make healthy choices only to suffer a dietary setback from how your meal was prepared. Order baked, grilled or broiled for your entrée. Also, avoid fatty sauces or gravy.
• Half It! - If the portions served where you're eating tend to be large, opt to share an entrée or set half aside to take home for another meal. Never take home greasy appetizers, fried sides or desserts.
• Fill Your Plate with Veggies - Certain dishes like kabobs or stir-fries usually contain more vegetables and are filled with satisfying flavors. For your side, select a fresh seasonal fruit cup.
• 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.

Sticking to your diet when eating out can be hard, especially at fast food restaurants. Fortunately, most restaurants offer several healthy dishes or options for how meals are prepared. Whether you're dining out with friends or meeting an associate at your favorite coffee shop, you can keep your weight management plan intact by following a few tips and making smart food choices, so you don't leave the restaurant feeling guilty.

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Interested in finding the healthiest menu options from your favorite restaurants? 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.