Eating Out & Eating Healthy

Eating out does not automatically translate to unhealthy eating if smart strategies are employed consistently. The solid suggestions below are provided from mypyramid.gov.  These suggestions can steer you in the right direction and help you establish some basic eating guidelines.  See what you are already doing or should be doing...

• 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.
• Start 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 marina sauce.
• Order steamed, grilled, or broiled dishes instead of those fried, or sautéed.
• Choose a "small" or "medium" portion. This includes main dishes, side dishes and beverages.
• Order an item from the menu instead of 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 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.

　Source: www.mypyramid.gov