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Eating Healthy When Eating Out

Those of you who like to eat out and always feel guilty afterwards - these tips are for you! You can feel good about yourself by taking control and using some simple commonsense strategies.

1. Always order salad dressings or sauces on the side, then you control how much you add (try just a tad less than usual).
2. If you order your food grilled (like veggies or fish) ask for little to no oil or butter when it’s prepared.
3. When you order pasta - think tomato sauce instead of cream sauce. Tomato sauce of course, has much less fat and calories than cream based sauces. And if you’re looking to increase your vegetables, you can count that tomato sauce as a serving!
4. Instead of soda pop or alcohol, try water, tea, or even diet sodas (if you can’t go totally without your pop).
5. When you really don’t want to give up dessert consider sharing with a friend. Think half the calories and fat.
6. Soups can be a fairly good way of filling up without too many calories. Especially if you avoid the cream based soups, which again are a lot higher in fat and calories than the other kinds.
7. Baked potato lovers can still have their baked potato without guilt if you order it with salsa. Avoid the high fat choices like butter, sour cream, cheese or bacon. Salsa also has the benefit of adding a lot of flavor and spice.
8. When you start to feel full, stop eating. Listen to your body and avoid overeating.
9. Consider taking half of your meal home for a later meal. Save calories and money.
10. If you are wanting to eat less, a salad and an appetizer (or two appetizers) may be a better choice than a full entree.
11. Definitely have a baked potato or steamed vegetables in place of french fries.
12. Choose foods that are cooked with less fat - like food that’s grilled, broiled, baked, poached or steamed.
13. Eat your bread or rolls without butter. This will decrease fat and calories for your total meal.
14. Look for dishes that have fruits or vegetables to add fiber, and help fill you up.
15. Pick foods that are made with whole grains - brown rice, whole wheat bread, etc.
16. Consider berries or other fruit if you’re still hungry instead of a high fat dessert item.
17. Your main goal shouldn’t be to deprive yourself of foods that you really love. You should be able to add them in if you have a well-balanced diet. If you try moderation instead of elimination, you’ll likely be more successful.