There Are Lots of Healthy Options Eating Out (or Not)

Also, see MRC Nutritional Guide to Eating Out.

Don't worry if you have to eat out while dieting. With a little willpower and a plan, you can make smarter decisions about what to eat and avoid harm to your weight loss efforts. Eating out can be a nice treat or convenient option, especially when you find yourself short on time. However, fat, calories, sugar and sodium can add up quickly, so use these tips to make healthier choices the next you dine out:

• Make Buffets Healthy - There's lot of healthy options when you eat at a buffet (or not). Hit the salad bar for fresh veggies but avoid calorie-laden dressings and toppings. Your entrée should be grilled, broiled, baked or roasted.
• Select Appetizers Carefully - There are numerous misconceptions when it comes to ordering appetizers. Both soups and salads can be loaded with fats, sodium and sugars.
• Ask for Sauce on the Side - Always ask for your sauce, gravy, toppings, or condiments on the side and use sparingly. These can add tons of undesired calories to your meal.
• Take Time to Savor - Mindful eating means taking the time to savor the aromas and flavors of your meal. It will help you make better choices about what you eat as well as require you to pay more attention to the eating process.
• Beware of Liquid Calories - The last thing you need when eating out is to order a fancy drink that doubles or triples your caloric intake without providing any additional nutrients. Water is always the best the option.

Think about how a meal fits into your overall weight management program. Remember, an occasional indulgence (not over indulgence) is okay. Knowing more about the nutritional value of menu items as well as cooking techniques can help you dine out guilt-free. It is difficult to know if a dish was topped with butter or finishing oil before it was served. A good server will know how any dish is prepared.

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If you're going out to enjoy yourself, you shouldn't feel terrible about it. 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.