Fit 2 Wed

Eating Out?

Tips that can knock off hundreds of Calories

& keep you feeling great

Before Heading Out the Door

• Go for a brisk walk or complete a workout to rev up your metabolism to burn more calories!
• Also, indulge in a healthy snack such as a piece of fruit to curb your appetite and avoid overeating once you hit the food aroma and food surroundings in the restaurant setting.
• Choose healthy restaurants and decide before you get there what you are doing to order.
• Look up the nutritional information before you go.
• Eat a little less to save for a special dinner later, but don't skip meals because that can lead to eating too much.
• Avoid buffets, and all you can eat specials.

Appetizers

• Enjoy vegetable-based appetizers such as salads (with dressing on the side). Or try broth based vegetable soups, which tend to fill the stomach on very little calories. Note that soups are high in sodium.
• Watch out for "free" appetizers such as chips and salsa and bread as it is easy to overeat on these "refillable" baskets of food. Try to limit yourself to one serving.

Main Entrees
- Ask how meals are prepared and what ingredients are used
- Is the fish or chicken broiled with butter or other fat?
- Is it served with a sauce?
- How large is the portion?
- Are vegetables canned, buttered, or creamed?
- How much oil is used in stir fry?

• Fish or poultry that is broiled, grilled, baked, steamed or poached are a good choice.

Entrees are often basted with large amounts of fat. Save loads of calories, fat, and sodium by...

• Ask to have your entrée prepared without added fat, and chicken prepared without skin.
• Request that lemon juice, wine, or only a small amount of fat be used and no salt be added.
• Choose dishes flavored with herbs and spices rather than rich sauces, gravies, or dressings or ask for the sauce on the side.
• Limit your use of soy sauce, steak sauce, catsup, mustard, pickles, and other condiments to help control sodium.
• Portions are often very large. Ask for a take home bag and eat the remaining portion the next day. Or share an entrée with a friend, or just order an appetizer.
• Pizza can be a very healthy selection provided you ask for vegetables as toppings instead of meat toppings.
• Sandwiches can be great selections as long as you choose lean deli meats such as turkey or ham instead of cold cuts such as bologna or salami.
• Choose whole grain breads and watch out for condiments such as avocado, mayo, and oil/vinegar.

Most Important

Stop eating when you are satisfied, not full. Eat slow and savor your food.