Dining Out
Dining out should be an enjoyable experience, however, if you're dining out frequently it's good to incorporate some healthy dietary measures. Refer to the handout Fast Food the Healthy Way for healthier fast food options and use the following for healthy dining out tips.
- Drink a calorie-free beverage like water, unsweetened iced tea, or diet soda before and throughout the meal.
- Always ask for water even if you get another beverage.
- Have soup and salad for a meal or order either as a side dish.
- Select soups that are broth based or vegetable based versus creamy soups.
- Select salads that have grilled chicken versus fried chicken. Limit extras like croutons, cheese, egg or bacon.
- If you order an entrée that's high in fat, choose a low fat side dish.
- Look for meals that are low in fat, heart healthy, or healthy choice.
- Ask for dressings, condiments, and sauces on the side so you have more control of how much you use.
Nutrition Terms
You can think of the calories you consume like the money you spend - you get to choose how you want to spend them! For example, you can either have a larger portion of chicken that's baked or grilled or a smaller portion of chicken that's fried or crispy. Both could equal the same number of calories but because of how they were prepared you may choose to alter your portion size. Portion size allows you to consume the foods you enjoy but you may choose to have smaller amounts if the food item is higher in fat and calories. Use the following terms to help you select healthier options or identify when to have smaller amounts.
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Low fat terms |
High fat terms |
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Get Wise with Portion Size
Research shows that the more food people have on their plate, the more they tend to eat. For example, one study was done where adults were served different portions of macaroni and cheese on different days. What research found was that participants consumed 30% more macaroni and cheese when they were given the largest portion, and more than half of participants different even realize it was a larger portion. So consider how much more you might be eating when you have larger portions of food on your plate!
- Order a smaller portion of food, or a half size, lunch size or kid size meal.
- Share or split a meal with a friend, family member or co-worker.
- Cut the meal in half and take the rest home or throw it away.
- Ask the waiter or waittress to only bring out half the meal and put the rest in a to-go container.
To view the next section, go to Physical Activity.