Eating out is a part of most Americans diets. While some do it more than others, there are many options to keep choices healthy. Here are a few great tips to help guide you as you dine out.
• As a beverage choice, ask for water or order fat-free or low-fat milk,unsweetened tea, or other drinks without added sugars.
• Ask for whole-wheat bread for sandwiches.
• In a restaurant, 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-sized portion or a side dish instead of an entrée or share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.
• To keep your meal moderate in calories, fat, and sugars:
• Ask for salad dressing to be served “on the side” so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies
• Add little or no butter to your food.
• Choose fruits for dessert most often.
• 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.
Find more healthy eating out tips on www.choosemyplate.gov.