If you eat out often, the calories, fat, sugar, and sodium can quickly add up. These tips will help you make healthier choices next time you dine out.
Take control of your portions when dining out.
1. It is important to keep it small. The portions at fast-food restaurants and counters are often larger than the meals you normally order at home. You can ask for half the portion, share a large meal, or take some home to share with friends.
2. Split the desserts. Order one rich dessert and share it with your friends.
3. Avoid super-sizing. Although super-sized meals may seem appealing, they are often high in fat, calories, and sodium.
Healthy choices for dining out
4. Ask for more vegetables. Sides of leafy green salad and cooked vegetables are available. You can substitute your fries for vegetables.
5. Whole grains are better. Choose whole grains. Many restaurants offer whole wheat buns or whole-grain wraps, tortilla wraps and pasta.
6. Reduce sodium intake by avoiding smoked, teriyaki or soy sauce-based foods. Ask for lighter versions of these sauces, and have them served with your meal. Learn how to identify foods high-sodium.
7. Sauces, condiments, and spreads can increase your meal’s fat and sodium content. These sauces can be requested on the side. You can then only use enough to give your meal some flavor.
8. Avoid sweetened beverages. Instead, drink water or low-fat milk. Sparkling water can be made with lime or lemon wedges. Limit your alcohol intake to one or two drinks per day.
Take the time to learn about dining out.
9. Ask about the preparation of your food. Fast food preparations such as deep-frying, frying and breading can quickly add fat to your diet.
10 Look ahead. 10 Look ahead. It will help if you look for healthier options with a higher protein, fiber, vitamins, and fewer calories.