How to Eat Out and Remain Healthy at the Same Time!

Eating out doesn’t have to involve McDonalds, oversized portions of pasta, and many refills of Coke. In fact, there are things that you can do to make eating out part of a nutritious diet. Fast food restaurants as well sit-down restaurants serve meals that are high in calories, fat, saturated fat, and sodium, not to mention the large portions. This does not mean that eating out cannot be nutritious; it just means that making wise meal choices and becoming an educated consumer will help you enjoy a nutritious meal and the social interactions that an outing with friends brings.

Most restaurants and fast food chains offer low-fat items on their menus. Eating in moderation is very important when eating out. Some simple choices you can make in choosing meals from a menu in order to remain healthy are:

* Drink diet beverages or water instead of regular drinks that are filled with calories
* Avoid whole-milk lattes and other coffee drinks with cream/whipping cream; instead choose low-fat or skim milk
* Do not eat appetizers that are breaded, fried, filled with cheese or meat. It is a good idea to skip the appetizer completely, or replace the main meal with a healthier appetizer
* Choose broth-based soups instead of cream-based soups
* Order meat that is grilled or broiled, not fried or breaded; choose lean meats such as chicken, turkey and fish, instead of pork and red meat
* Avoid dishes with cream sauces and a lot of cheese
* Choose salads with dressing that is served on the side ( low-fat or non-fat)
* Don’t finish your meal, take the rest home (restaurant servings are usually oversized)
* Order fresh fruit for dessert, skip it or share with a friend
* Instead of potatoes and rice, order steamed vegetables

It is very important to ask about the restaurant’s lower-fat menu items and their nutritional information. Looking at nutrition facts will let you know roughly how many calories you are consuming and if what you are eating is actually a meal rather than what the restaurant portrays as a “meal”. Another way to stay healthy when wanting to eat out is to check out restaurants before actually going there; knowing in advance of the meals the restaurant offers will give you a good idea on how healthy the restaurant actually is.

Eating healthy while out with a couple of friends is difficult to do, but definitely possible. Keeping fried foods and energy-rich appetizers and desserts to a minimum and choosing menu items that are smaller in portion size will help you maintain a nutritious diet while eating out. In addition, choosing items with steamed vegetables and meats that are grilled or broiled will allow you to enjoy a night out and make wise meal options at the same time.

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By Hanieh F. Khosroshahi

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