Eating Out:
Restaurants, While Traveling, or at Others' Homes

1. Always plan ahead.  Have a sense of what you may be ordering or served.  Go into the eating occasion aware of portions that you may take or eat.  Remind yourself that you can take some of the food you order home.  At friends’ homes, you can ask for smaller portions. Don’t starve yourself in anticipation of a meal out.  Don’t view eating out or on the road as an opportunity to splurge.  Make eating out part of your healthy “choice” lifestyle.
2. Portions in restaurants can be deceiving.  Some restaurants are better than others about serving accurate portion sizes.  Solutions could include sharing a salad or an entrée.  Split a dinner roll in half and share it.  You don’t need to deprive yourself of favorite foods if you keep the portions small.  That even applies to desserts.  Order one with three forks and share!
3. Ask wait staff to have sauces, dressings, or gravies on the side so you can determine how much you want.
4. Don’t be afraid to ask for substitutions.  For example, if the entrée you want comes with a baked potato or French fries, ask if you could have a salad or steamed vegetables instead.  If they tell you it’s an additional charge, go for it.  The calories saved will be worth it and you’ll feel proud of yourself for making a wise choice.
5. Avoid buffet style or all-you-can-eat restaurants.  Why tempt yourself to overeat?
6. Beverages are a surprisingly big source of calories.  Instead of choosing regular soda, select iced tea or diet soda. Regarding alcoholic beverages: select light beer and limit alcoholic beverages to help keep calories in check. 
7. Avoid fried foods as appetizers or entrées as well as creamed or Alfredo sauces on pasta.  These high fat additions can contribute 500 or more calories to your meal.  Go for charbroiled, grilled, baked, roasted, or braised meats and tomato-based sauces.
8. In airports, look for fresh fruit cut into pieces and served in a container.  Yogurt, turkey sandwiches, salads, or frozen yogurt are readily available in larger airports and provide nutrition and taste satisfaction.
9. While driving, rather than dart into a fast food restaurant, try locating a grocery store that might be right on your path.  Check out the deli section and opt for a turkey sandwich on whole grain bread, grab a bottle of water or carton of skim milk, and a banana.  All of these foods are easy to eat and drink in the car, and are guaranteed to be lower in total calories and higher in nutrients than most fast food offerings
10. If your choices seem restricted while driving, stop at a quick mart versus a fast food restaurant and notice the availability of fresh fruit, sandwiches, and “made-to-order” options.  Always choose top protein-rich sandwiches containing turkey, cheese, or lean beef.  Fruit cups, cheese sticks, and low-fat yogurt are common in these stores.  Keep your eyes open for opportunities to stay on track — even in unusual places!

Before beginning any diet or exercise program, it is recommended that you consult your physician or other qualified health care provider.

More fitness & Nutrition Tips >>