Eating out has become the norm in American life. It was once an activity that was reserved for special occasions such as birthdays and anniversaries. Now it has become a daily event. Almost 50% of all meals are eaten outside the home. The average American eats out four times a week. Lunch is the meal eaten out most frequently, followed by dinner. It is easy to overeat or eat high-fat meals in restaurants because there is no way to control the preparation. The key is to plan ahead, identify low-fat choices and learn which restaurants offer low-fat, healthy food. Below are some tips to eating out that may help.

SKILLS AND STRATEGIES:

• Select the restaurant carefully – avoid restaurants that serve exclusively fried foods.
• Call ahead to find out what is on the menu.
• Avoid “All You Can Eat” places.
• Exercise portion control – steer clear of menu descriptions such as jumbo, grande, supreme, king-size, feast or combo.
• Make an attitude adjustment – eating out doesn’t have to mean blowing the diet. Have the belief that dining out can be healthy and enjoyable at the same time.

SPECIAL REQUESTS:

Don’t be afraid to make special requests; the restaurant is there to serve. Here are some examples:
• Order salad dressing, sauces, and butter on the side to control the amount consumed.
• Request that foods be broiled, baked, steamed or poached instead of fried.
• Ask them to “hold the cheese”.
• Ask to substitute a baked potato for french fries.
• Ask to substitute a dinner salad for creamy coleslaw.
• Tell the waitperson ahead of time not to bring the dessert menu at the end of the meal.
• Ask the waitperson to bring a “to go” box with the food

LOW FAT COOKING
TERMS:
Grilled
Poached
Roasted
Steamed
Broiled
Stewed
Braised
Simmered

LOW FAT SAUCES:
Marinara
Provencal
Ginger soy
Mustard wine
Ratatouille
Cocktail
Chutney
Salsa
French dip
Piccatta

SALAD BAR SAVVY CHOOSE:
Dark green leafy vegetables
Green peas, garbanzos and kidney beans
Cubed ham or turkey
Roasted chicken
Marinated veggies or 3 bean salad
Plain crisp vegetables
Fresh fruit
Reduced calorie or vinaigrette dressings
Grilled
Poached
Roasted
Steamed
Broiled
Stewed
Braised
Simmered
Marinara
Provencal
Ginger soy
Mustard wine
Ratatouille
Cocktail
Chutney
Salsa
French dip
Piccatta
Dark green leafy vegetables
Green peas, garbanzos and kidney beans
Cubed ham or turkey
Roasted chicken
Marinated veggies or 3 bean salad
Plain crisp vegetables
Fresh fruit
Reduced calorie or vinaigrette dressings


THINGS TO DO TO AVOID OVEREATING:

• Choose soup and salad or an appetizer and salad instead of an entrée sized meal.
• Split an entrée with your dining companion.
• Order one or two entrees fewer than the number of people dining and eat family style.
• Request a doggie bag at the beginning of the meal and immediately set aside a portion to take home.

FAST FOOD:

• Order the grilled or flame broiled instead of fried, breaded or buttered.
• Order regular or junior sized portions.
• Get the no frills hamburger – hold the cheese and bacon.
• Choose ketchup, mustard, honey mustard or barbecue sauce instead of mayonnaise, sour cream or secret sauce.
• Order salad instead of fries or split the fries with someone.
• Order a plain baked potato and top with salsa or vegetarian chili.
• Order pizza without cheese or request half the normal portion of cheese.
• Beverages – drink coffee, tea, iced tea, mineral water, water with lemon, or nonfat milk.

HIGH FAT COOKING TERMS:
Fried or crispy
Scalloped
Gravy
Buttered
Au gratin
Pan-fried
Creamed
Tempura
 

HIGH FAT SAUCES:

Cream sauce
Au gratin
Lemon and butter Carbonara
Newburg
Cheese sauce
Alfredo
Hollandaise
Peanut sauce
Tartar Sauce

LIMIT OR AVOID:

Tuna, seafood or chicken salad
Potato salad, pasta salad and coleslaw
Cheese
Bacon bits
Pepperoni and salami
Croutons and Chinese fried noodles
Creamy dressings
Olives

LIMIT OR AVOID:

Tuna, seafood or chicken salad
Potato salad, pasta salad and coleslaw
Cheese
Bacon bits
Pepperoni and salami
Croutons and Chinese fried noodles
Creamy dressings
Olives

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