Enjoy Your Meal Without Wrecking Your Diet

Also, see MRC Nutritional Guide to Eating Out.

As both a convenience and an opportunity to socialize with friends and family, dining out is often a necessity.  However, restaurant meals are notoriously high in calories and fat. Since fat grams, calories, sugars and sodium can add up quickly, use these tips to make healthier choices the next time you dine out:

• Liquid Calories Count - Generally speaking, you can count on a few extra calories even when you order healthy options for your meal. A key to managing your dining experience is to control what you drink. So, avoid sugary or fat-laden liquid calories.
• Look for Clues - Some menus now have healthy designations or symbols, which indicate these dishes could be a better choice for weight conscious diners. A heart-check mark meets the nutrition standards of the American Heart Association.
• Pick Your Sauces - Choosing a fresh tomato or vegetable-based 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.
• Ask for Smaller Portions - When you ask for smaller portions of the bad food items on your plate, 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 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.

Eating out can be fun and sociable. However, for those who are watching their weight, it can be an intimidating event. Nonetheless, if you stick to your goals, you can enjoy your meal without having to give up your social life. Salads are a great choice as it is hard to hide bad ingredients. But, you should still avoid creamy or calorie-filled dressings by opting for a citrus-based vinaigrette instead.

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Healthy fast food is no longer an oxymoron and most restaurants today offer alternatives that are both healthy and tasty. 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.