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Healthier Eating While Eating Out
Cynthia L. Hughes, Registered Dietitian, Licensed Nutritionist
Eating out does not have to be your downfall. You can save calories & eat
healthier using the following tips:
Cutting Calories at Fast Food Restaurants
- Limit deep fat fried items – french fries, breaded meats, hard taco shells, taco salad shells
- Limit high calories toppings cheese, mayo, salad dressings, & bacon, sour cream, guacamole, olives, regular salad dressing
- Avoid buying combo meals & do not supper size them if you do
- Drink water, unsweetened ice tea, or diet pop with your meal
- Keep serving sizes small
- Choose a small sandwich like a regular hamburger instead of a double quarter pounder
- Eat slowly, one bite at a time (because fast eaters usually overeat)
Cutting Calories at Sit Down / Family Style Restaurants
- Do not let yourself get overly hungry before ordering (have a small snack before then)
- Have your salad dressing on the side & only dip your fork into to it before every bite
- Choose broth based soups instead of cream or cheese soups
- Drink water, unsweetened ice tea, or diet pop with your meal
- Limit deep fat fried items – french fries, onion rings, cheese sticks, breaded meats
- Ask for a substitute for french fries with your meal, such as fruit, salad, or a vegetable
- Ask for all high fat toppings to be served on the side – butter, sour cream, cream sauce
- Ask for smaller portions tha the menu shows
- Share a meals with a friend
- Put ½ your meal in a "take home" container before you start eating
- Skip dessert, or share one with a friend
- Eat slowly, one bite at a time (because fast eaters usually overeat)
Adding More Nutrition when Eating Out
- Add vegetables on any sandwich you order - lettuce, tomato, onions, bean sprouts, etc.
- Ask for seasonal fresh fruit with your meal
- Try drinking milk
- Choose more whole grain breads & pastas, or brown or wild rice when available
Try One or two new tips from above & gradually change your eating habits.
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