Based on a presentation I recently developed and delivered, here are my tips for eating out healthfully:
- Find the fat & cut the calories
- Rethink your drink
- Shake the salt
- Right size your portions
- Know before you go
- It's your task to ask
1. Find the fat & cut the calories:
- Don't add extra calories to your salad and try to remove those that come with it (dressing, croutons, egg, nuts, etc.)
- Stay away from fried foods.
- Order your protein baked, broiled, grilled or steamed.
- Watch the portion size of your carbs.
- Substitute veggies, salad, soup for sides.
- Watch the toppings and extras. Look for low calories alternatives like lemon and vinegar.
- Reach for water first
- Limit soft drinks and sweet tea.
- Order soda or seltzer water with lemon.
- Eat at made to order restaurants, not fast food or buffets, when possible.
- Look for nutrition facts.
- Ask for no added salt during preparation and add it yourself at the end.
- Learn the proper portion size for carbohydrates, meat, cheese, etc.
- Take the portion distortion quiz at www.nhlbi.nih.gov
- Order an app instead of entree
- Share
- Order a kid's meal
- Put half your meal in a doggy bag...before you even eat.
- Skip the combo or upsize option.
- Visit the restaurant website for menu and nutrition information.
- Visit a general website for nutrition facts on specific types of food.
- Call the restaurant and ask about menu change options.
- Talk to your server about your restrictions, concerns and options.
- Purchase and carry a nutrition facts book.
- Don't assume you can't eat something healthy when eating out.
- Do the research if you can.
- Plan ahead.
- Choose establishments wisely.
- It never hurts to ask the server or chef. Even if it isn't on the menu, there might be something tasty and healthy they can prepare.
- No excuses. Your choices are your responsibility. But help is out there. Just ask.
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