Healthy eating: Making healthy choices when you eat out
How can you make healthy choices when you eat out?
Follow the same guidelines when you eat out that you would if you were eating at home. This doesn't mean that you have to give up ordering dessert. But you may want to order it less often and share it with someone else at your table.
Think about your portions
- Ask for a half-size portion of the meal. Or ask if the restaurant offers lunch-sized portions, which tend to be smaller.
- At fast-food restaurants, choose the smallest-size meal option instead of “super-sizing.”
- If you enjoy leftovers, try putting half of your meal in a to-go box. Ask your server to bring the box with your meal, so that you can split the meal before you even take the first bite.
- Try splitting a meal with someone else at your table.
- Avoid all-you-can-eat menu options and buffet-style restaurants. Unlimited refills of soup or pasta may sound like a good deal, but they can make it easier to overeat.
Make your meals lower in fat
- Before you order, find out how the food is prepared. Foods that are grilled, baked, or steamed tend to be lower in fat than foods that are fried. Limit foods that are breaded or that come with cream sauce or gravy.
- Ask to have butter, sour cream, gravy, and sauces served on the side. This will allow you to control how much you use.
- Choose reduced-fat salad dressings. Or choose oil-and-vinegar salad dressings instead of creamy dressings.
- Order hamburgers and sandwiches without the high-fat extras, such as cheese and bacon.
Add fruits, vegetables, and whole grains
- Order extra vegetables on pizzas and sandwiches.
- Substitute vegetables or a baked potato for french fries. At fast-food restaurants, ask if you can have a salad or fruit instead of french fries.
- Try vegetarian menu options. Ethnic restaurants, such as Indian, Thai, or Japanese restaurants, often have a wide variety of vegetarian choices.
- Ask for brown rice and whole-grain pasta instead of white rice and pasta. Pick whole-grain bread and tortillas.
Choose your beverages carefully
- Opt for water instead of sugar-sweetened soft drinks. If you don't like plain water, try other sugar-free or low-calorie beverages, such as fruit-flavored sparkling water or unsweetened iced tea.
- Remember that the calories in alcoholic drinks can add up. A large cocktail, such as a margarita, can have as many calories as your main course.
Test Your Knowledge
A good way to control your portions is to split a meal with someone else at your table.
Your beverage choices are just as important as your food choices when you eat out.
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| Author: | Debby Golonka, MPH | Last Updated: February 6, 2009 |
| Medical Review: | Ruth Schneider, MPH, RD - Diet and Nutrition Rhonda O'Brien, MS, RD, CDE - Diabetes Educator | |
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