Tips for Eating Healthy when Eating 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 or side dish instead of an entrée.

• 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.