1. Avoid buffets• All-you-can-eat buffets lead to overeating.
2. Stick to the light menu/Make careful menu selections
• Many restaurants indicate healthy choices on their menus, and most sit-down places will modify menu items at your request.
• If you don't know what's in a dish or don't know the serving size, ask.
• Main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried.
• Salads with plenty of fresh fruits and vegetables and light dressings will be better than salads with croutons, cheeses, meats and heavy dressings.
3. Don't be afraid to special order
• Ask for your vegetables and main dishes to be served without the sauces.
• Ask if things are fried or cooked in oil or butter – if they are, see if you can order them baked, roasted, or steamed with less added fat.
• Instead of French fries, request a double order of a vegetable or a side salad. If you can't get a substitute, just ask that the high-fat food be left off your plate.
• Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.
• Many restaurants are happy to accommodate your requests.
4. Watch portion size
• At a typical restaurant, a single serving provides enough calories for at least two meals.
• If it is possible, order a smaller portion (often called ‘half sizes').
• If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.
• Or, separate your meal before you start eating (you can even ask for a to-go container right away).
5. Share
• Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoids the temptation to overindulge.
• If you are sharing with a friend or your partner, your portion size is automatically reduced and there is less available to eat.
• It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.
6. Order sauce and dressing on the side
• If you ask for sauces and dressings on the side, you can control the amount that you eat.
• Often you can use less than is normally used and still enjoy the same taste.
7. Remember the big picture
• Think of eating out in the context of your whole diet. If it is a special occasion or a fun social event and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day.
• Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.
2. Stick to the light menu/Make careful menu selections
• Many restaurants indicate healthy choices on their menus, and most sit-down places will modify menu items at your request.
• If you don't know what's in a dish or don't know the serving size, ask.
• Main courses which have been baked, broiled, roasted, poached or steamed will be healthier than anything fried.
• Salads with plenty of fresh fruits and vegetables and light dressings will be better than salads with croutons, cheeses, meats and heavy dressings.
3. Don't be afraid to special order
• Ask for your vegetables and main dishes to be served without the sauces.
• Ask if things are fried or cooked in oil or butter – if they are, see if you can order them baked, roasted, or steamed with less added fat.
• Instead of French fries, request a double order of a vegetable or a side salad. If you can't get a substitute, just ask that the high-fat food be left off your plate.
• Order a fruit cup for an appetizer or the breakfast melon for dessert. Instead of a dinner entree, combine a salad with a low-fat appetizer.
• Many restaurants are happy to accommodate your requests.
4. Watch portion size
• At a typical restaurant, a single serving provides enough calories for at least two meals.
• If it is possible, order a smaller portion (often called ‘half sizes').
• If you can't order smaller portions, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate.
• Or, separate your meal before you start eating (you can even ask for a to-go container right away).
5. Share
• Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoids the temptation to overindulge.
• If you are sharing with a friend or your partner, your portion size is automatically reduced and there is less available to eat.
• It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.
6. Order sauce and dressing on the side
• If you ask for sauces and dressings on the side, you can control the amount that you eat.
• Often you can use less than is normally used and still enjoy the same taste.
7. Remember the big picture
• Think of eating out in the context of your whole diet. If it is a special occasion or a fun social event and you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day.
• Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.
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