10 Tips for Eating Out
10 tips for eating out
Restaurants, convenience and grocery stores, or fast-food places offer a variety of options when eating out. But larger portions can make it easy to eat or drink too many calories. Larger helpings can also increase your intake of saturated fat, sodium, and added sugars. Think about ways to make healthier choices when eating food away from home.
1 Consider your drink
Choose water, fat-free or low-fat milk, unsweetened tea,
and other drinks without added sugars to complement
your meal.
2 Savor a salad
Start your meal with a salad packed
with vegetables to help you feel
satisfied sooner. Ask for dressing on the
side and use a small amount of it.
3 Share a main dish
Divide a main entree between family and friends. Ask
for small plates for everyone at the table.
4 Select from the sides
Order a side dish or an appetizer-sized portion instead
of a regular entree. They’re usually served on smaller
plates and in smaller amounts.
5 Pack your snack
Pack fruit, sliced vegetables, low-fat string cheese,
or unsalted nuts to eat during road trips or long commutes. No need to stop for other food when these
snacks are ready-to-eat.
6 Fill your plate with vegetables and fruit
Stir-fries, kabobs, or vegetarian menu items usually
have more vegetables. Select fruits as a side dish or
dessert.
7 Compare the calories, fat, and sodium
Many menus now include nutrition information. Look
for items that are lower in calories, saturated fat, and
sodium. Check with your server if you don’t see them on
the menu. For more information, check www.FDA.gov.
8 Pass on the buffet
Have an item from the menu and avoid the
“all-you-can-eat” buffet. Steamed, grilled, or broiled
dishes have fewer calories than foods that are fried in oil or
cooked in butter.
9 Get your whole grains
Request 100% whole-wheat breads,
rolls, and pasta when choosing
sandwiches, burgers, or main dishes.
10 Quit the “clean your plate club”
Decide to save some for another meal. Take
leftovers home in a container and chill in the
refrigerator right away.
