25 Tips for Eating Out Healthfully

1. Plan ahead.

Think about your intent before you eat a meal. Is this a special event or simply a regular meal eaten away from home? Decide how much you want to eat before you look at the menu to avoid "impulse eating." Better yet, if possible, find out what is offered on the menu before you arrive.


2. Balance your meal.

If the meal you’re planning to order is going to be high in fat, such as a fish fry or burger and malt, compensate with low-fat meals before and afterwards. Choose vegetable soup and whole grain bread as a buffer meal, a pasta primavera (vegetables and noodles), or a crunchy lettuce salad. If you select a large portion of meat at a restaurant, balance your diet by choosing primarily grains, legumes, fruits and vegetables at subsequent meals. If you know the restaurant is famous for its desserts, and you plan to have some, then select a lean meal to average it out, such as a broth-based soup and small dinner salad.


3. Take your time ordering.

Look at all the options on the menu. If you’re at a buffet – walk the entire line before making your selections.


4. Read between the lines.

Look closely at the ingredients in menu items. Are they high in fat? Are they served with higher fat side dishes? Is the cream soup made with cream or milk? Is the baked rigatoni smothered in cheese? Can you slim your selections? Ask that sauces be served on the side, that cheese be limited, that mayonnaise be omitted or butter be stricken. Change the menu to suit your needs.


5. Look for menu items flagged as healthful choices.

Some menu items may have a heart or other symbol by them designating them as low-fat or light choices. "Spa" cuisine may also be a tip-off that foods are prepared with good health in mind. Verify with your server that these foods are what they say they are.


6. Peruse the side dishes available.

An entire meal can be made from them and some very healthful, interesting combinations can result if the kitchen is willing to be flexible.


7. Learn menu lingo.

Steamed; grilled; roasted; barbecued; stewed; broiled and baked – are words that indicate a food is probably prepared using low-fat cooking methods. Fried; Alfredo; creamy; with cheese sauce; breaded; battered – are red flags that foods may be high in fat.


8. Ask lots of questions.

Never assume you know how foods are going to be prepared. Verify with your server that the items you order are prepared the way you want.


9. Keep sauces on the side.

If you ask for your sauce on the side, you can control how much is added to foods. Ask that dressings, gravies and other sauces (including dessert toppings) be served separately.


10. Try some new sauce or topping ideas.

Instead of butter for your rolls, ask for marinara sauce; instead of sour cream on your potato, use au jus or a broth; avoid the guacamole – pick salsa instead; skip the syrup on pancakes or waffles or the fudge on your sundae – apply fresh fruit freely.


11. Ask that foods be cooked in broth instead of oil or butter.

Broths have a fraction of the fat found in oil, margarine or butter. Foods prepared with broth can be quite flavorful.


12. Get a bead on portion size.

Ask your server how large the portions are. Visualize a serving size. One serving of meat, poultry or fish is the size of a deck of cards (3 ounces of cooked meat); one serving of a side dish such as potatoes, rice or even broccoli is one-half cup or the size of a tennis ball. Anything greater is considered two or more servings.


13. Eat a reasonable amount.

If portions are excessive, ask your server to box up half your meal before it is served or bring you a container to place the overflow in. Consider splitting an entrée with a friend and ordering a salad or soup accompaniment.


14. Order a kid’s meal.

If eating at a fast food restaurant, ordering a kid’s meal will ensure that portion sizes stay in line. Make your drink selection one with more than just calories – try juice, low-fat milk or water.


15. Avoid the "get-my-money’s worth" trap.

Everyone loves a good deal, but when it comes to food, be careful – it’s a temptation to overeat.


16. Make several trips to the salad bar.

Avoid a pile-on. Make a few trips instead. Start with a lettuce and fresh vegetable course, relax for a few minutes, go back for the pasta and grain salads then try the dessert bar if you still have room.


17. Be light-handed on the salad toppings.

Bacon bits, shredded cheese, croutons, nuts and seeds are high-fat choices. Use them sparingly.


18. Eat slowly.

It takes 15 to 20 minutes for your brain to get the signal that your stomach is full. Take your time eating to avoid overeating.


19. If you drink alcohol, be moderate.

It contains a significant amount of calories and may actually stimulate your appetite thereby encouraging you to eat more.


20. Eat a little bit at home before you go out.

Grab a handful of carrots, ready-to-eat cereal or pieces of fruit shortly before you leave. This will help take the edge off your hunger and ensure you don’t over-order or overindulge in dinner rolls before your meal.


21. Watch out for the bread or chip basket.

Grab a roll, bread stick or handful of chips then pass the basket to the other side of the table or ask that it be removed. Out of sight, out of mind.


22. Leave food on your plate.

It’s fine. If the amount is significant, bring it home. If not, let it go.


23. Give yourself a signal that you are done eating.

Put your napkin over your plate and push it to the side. It removes the temptation to nibble additional bites of food.


24. Consider an espresso or a sweetened coffee drink for dessert.

It beats a cheesecake in terms of fat and calories – hands down.


25. Enjoy your meal.

Eating out, whether it’s a splurge or not, should be a relaxing and enjoyable event –not an exercise in frustration. Simply remember your healthy intentions and let common sense and balance guide your choices.