More and more people are eating out. If you are one of them, you can still eat well, if you make the right choices. Here's a checklist to make sure you eat healthy - anywhere.
- As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
- Watch alcohol consumption. It adds "empty" calories and can be dehydrating. If you choose to drink, remember that spritzers and light beers are the best choices.
- Ask for whole wheat bread for sandwiches.
- Start your meal with a salad packed with veggies to help control hunger and feel satisfied sooner.
- Ask for salad dressing to be served on the side. Then use only as much as you want.
- Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
- Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
- Choose a "small" or "medium" portion. This includes main dishes, side dishes, and beverages.
- Order an item from the menu instead heading for the "all-you-can-eat" buffet.
- If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating: Order an appetizer or side dish instead of an entrée; Share a main dish with a friend; when you've eaten enough, leave the rest; When your food arrives, ask for a box to take half home and only eat half.
- To keep your meal moderate in calories, fat, and sugars: Ask for salad dressing to be served "on the side"; Order foods that do not have creamy sauces or gravies; Add little or no butter to your food; Choose fruits for dessert.
- On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
Check out the link below for more information on portion control and how to make healthy choices when eating out. It's got a great slide show with excellent images and tips.
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