Steps to Staying Healthy When Eating Out

1. Choosing a healthy restaurant
1. Find one that has a varied selection, but not buffet- that promotes excessive eating
2. In general it is good to avoid "entertainment eating"- places where musical or other entertainment groups perform because they often offer limited choices of fatty foods
3. Try to avoid spur of the moment thinking: consider what you want before you choose a restaurant, look at the menu online
4. Don't leave the house hungry (make sure to have a small snack 1-2 hours before you go to the restaurant)
2. Being cautious of first arrival
1. It is best to politely decline the free appetizers, like bread and butter or chips and salsa- they are often fatty and will curb your appetite for a more well rounded entree
2. Ask for water and sip it slowly- sometimes that can help reduce hunger
3. Ordering
1. Each restaurant differs in terms of portion size- don't be afraid to ask your server how big the plate is
2. Go colorful! Unhealthy options are often disguised in browns, beiges, and whites
3. Order one course a time so you don't overestimate how much food you have room for
4. Recommended appetizers include broth-based soups (avoid creams), seafood, fruits and veggies- they are light and contain many nutrients that most restaurant entrees lack
5. The key to a healthy salad is in the dressing- try to look for low-fat options, or perhaps something light and natural like a little bit of squeezed lemon juice
6. Look for bad prep words (fried, au gratin, etc) vs. good prep words (broiled, baked, grilled)
7. Be conscious of fatty (beef) vs. lean (fish, pork) meats
8. For a side dish, ask for an alternative to the classic french fries: many restaurants will have a variety to choose from including seasoned vegetables and rice that are much better
4. Eating
1. Eat the low calorie items on your plate first
2. Eat slowly
3. Stop when you feel close to full