Stick to Your Health Goals When Eating Out

Also, see MRC Nutritional Guide to Eating Out.

Although restaurant food can be filled with hidden calories and fat grams, most establishments today offer (or can prepare) healthy meals to make eating out easier. Without sacrifice to your weight loss program, you can eat out if you know what to watch for. Listed below are tips to help you make better food choices:

• Just Say No - Resist the restaurant's attempt to offer you free appetizers with cocktails. Both can add fat, sodium, sugars and calories. You should also pass on complimentary bread or chips.
• Be Deliberate - If you don't understand how your food will be prepared, just ask. You can balance your intake by including healthier selections, such as lean proteins, healthy fats, whole grains and fresh vegetables.
• The Condiment Controversy - 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 or mustard to be safe.
• Order More Plant-Based Foods - Order your favorite vegetables when dining out and discuss how they will be prepared. Don't smother your salad with a high-fat dressing or cover veggies in a rich cream sauce.
• Never Clean Your Plate - Although you may have been taught to clean your plate, that's a bad habit. If you never clean your plate, you won't be tempted to have second helpings.

When eating out at a new restaurant, there are always unknowns. Instead of worrying about how to get out of an invitation, do your homework and figure out what to avoid beforehand. If you stick to your health goals, you can enjoy your meal without having to give up your social life. It is prudent, however, to ask how dishes are prepared, so you can make better food choices.

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Having a better understanding of the food you are ordering will help you make a more informed decision. 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.