Make Healthy Decisions When You Eat Out

Also, see MRC Nutritional Guide to Eating Out.

Although restaurant food can be filled with hidden calories and fat grams, it is not impossible to dine out without breaking your commitment to your weight management program. Since it can be difficult to identify the healthiest foods, ask your server for help. Whether you are eating at a fine restaurant or meeting someone at the coffee shop, follow these tips to eat healthier when dining out:

• Liquid Calories Count - A key to managing your dining experience is to control what you drink. So, avoid sugary or fat-laden liquid calories and ask for water with a slice of lemon.
• 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.
• Beware of Condiments - Condiments and sauces can add lots of flavor to rather bland food. Unfortunately, they also can add lots of sugar, sodium and fats. Opt for healthy spices, fresh salsa, chopped veggies or mustard to save those calories.
• Ask for Smaller Portions - When you ask for smaller portions of the bad food, you may end up getting a larger helping of good food. Some restaurants honor portion downsizing by reducing the bill or offering an extra side.
• Eat Your Food Slowly - When eating out, order food that requires you to chew thoroughly and eat more slowly. This way, you feel full sooner, avoid overeating and allow for better digestion.

Although eating out is a great way to catch up with friends or family, some restaurants are not concerned about your diet. Nonetheless, 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.

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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.