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. It is not impossible to dine out without breaking your commitment to your weight management plan. Whether you are eating at a fine restaurant or meeting someone at the coffee shop, follow these tips to eat healthier when dining out:

• Pick Nature's Beverage - Nothing beats water for maintaining good health. It is calorie-free, fat-free, and takes care of all your hydration needs. Sparkling water is okay but avoid sugar-laden vitamin waters.
• Opt for a Salad - Eating a salad is a healthy tip for dining out, since virtually every type of restaurant nowadays offers a side. If you need a bigger meal, add grilled chicken or seafood as your protein.
• Pick Your Sauces - Choosing a fresh tomato or vegetable sauce over a creamy or cheesy one can help cut calories and fat grams from your meal. Moreover, vegetable stocks also add nutrients that your body needs.
• Watch for Health Claims - Dietary labels used in food marketing can find their way onto menus. Since sugars and fats can be added to make the food taste better, vague claims do not necessarily mean a choice is healthier.
• Ask for Half Portions - If you cannot share a large meal with a friend, you can always ask for a smaller portion or order from the kid's menu. When this is not practical, ask for a To-Go box and divvy up the meal when served.

Thinking ahead and having a plan are key components of eating out without sacrifice to weight loss or weight management. Knowing more about the nutritional value of menu items as well as cooking techniques can help you dine out guilt-free. Salads are a great tell of a kitchen's attention to detail as it is hard to hide bad ingredients. But, avoid creamy or calorie-filled dressings by opting for a citrus-based vinaigrette instead.

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Dining out, while watching your weight, has never been easier. 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.