10 Tips for Eating Healthy When Eating out

I am faced with busy schedules and running out the door when we get home to an activity, sporting event etc for the kids. Sometimes we are faced with the fact that even if we were to prepare our meals we just don’t have the time to eat them…So this results in grabbing a bite to eat after the event we are attending is finished  OR It may also be that you are in Sales like my husband and a good portion of your day is spent on the road or in restaurants (he is in food sales). What if you are job requires you to take clients out to lunch or dinner on a regular basis. Whatever it might be – many times we don’t want to have to worry about the prep work and want to be able to go and sit down and have someone else serve us.

Tips for Eating Healthy When Eating out

1.   If you know where you are going look up the nutrition facts  beforehand

2.   As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

3.   Ask for whole-wheat bread for sandwiches.

4.   Start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

5.   Ask for salad dressing to be served on the side. You are able to limit the amount that you use. Stick to oil and vinegar instead of the creamy dressings.

6.   Watch the condiments! Some of them have a lot of fat sugar and/or calories.

7.   Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

8.   Order steamed, grilled, or broiled, steamed or baked dishes instead of those that are fried or sauteed, creamy or breaded.

9.   Choose a small or medium" portion. This includes main dishes, side dishes, and beverages.

10.                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:

o Order an appetizer-sized portion or a side dish instead of an entrée.

o Share a main dish with a friend.

o When your food is delivered, set aside or pack half of it to go immediately.

o 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:

o Order foods that do not have creamy sauces or gravies

o Add little or no butter to your food.

o Choose fruits for dessert most often. Skip altogether or get a bite size version.

On long commutes or shopping trips or working on the road all day, 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.