Be Prepared and Dodge Hidden Calories When Dining Out

Also, see MRC Nutritional Guide to Eating Out.

Does your schedule demand that you eat out? You don't have to blow your diet when eating away from home. Eating out is at the heart and soul of today's society. When you are managing your weight, it is important to learn how to eat at your favorite restaurants while dodging hidden calories:

• Watch the Alcohol - A problem with dining out is the temptation to indulge and drinking alcoholic beverages can add a significant number of calories, e.g. a large glass of red wine is about the same as a candy bar. So, order small or ask for a sparkling water with a wedge of lime.
• No Fried Dishes - Avoid fried sides, like French fries or onion rings. Most restaurants today offer healthy sides to accompany your entrée, such as fruit cups or a fresh side salad.
• Sauce on the Side - When dining out or eating fast food, always ask for toppings, butter, cheese, sauces and gravy to be served on the side. This way, you control how much you consume.
• Ask for Extra Plates - Order one appetizer, entrée and side along with extra plates on the side. Then, divide each among your friends or family members.
• Pass on the Buffet - If you are managing your weight, avoid the All-You-Can-Eat buffet. If you don't have a choice, then pick a steamed, grilled or broiled dish and avoid entrées cooked in butter or fried in cooking oil.

Many restaurant menus offer endless possibilities with zero guidance on what is healthy, or not. Ask your server for help with eliminating unwanted calories and fats. Thinking ahead and doing a little research can allow you to know more about the menu items where you intend to eat out. Moreover, never hesitate to be deliberate with your order, especially if you have special dietary needs.

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If you want to learn more about eating healthy meals at restaurants, fast food franchises, coffee shops and more, 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.