EATING OUT & STAYING HEALTHY—IS IT POSSIBLE?

Yes! You can dine out! Whether fast food, casual dining or high-end restaurants, it is possible to make healthy choices. Many restaurants offer meals that are low in saturated fat, trans fat and cholesterol—and still taste delicious! In addition, many foods on the menu can be altered to meet your needs. Don’t hesitate to ask your server to make adjustments to a menu item to lower the calories and fat content.

Just as important, however, is the portion size! Many entrees are double the recommended portion, so help control the calories and your weight by asking for a smaller portion, sharing with someone or taking half of your meal home to enjoy another day!

Some sure-fire strategies to make your restaurant meal healthier:

· Choose entrees that are baked, broiled, grilled, or roasted. Or request an entrée be prepared this way if not listed on the menu.

· Limit entrees & side dishes described as fried, au gratin, escalloped, breaded, crispy or creamy. Choose steamed, poached, raw or baked.

· Request that gravies, sauces, dressings and condiments be served on the side so you can control the portion.

· Choose fish, skinless chicken most of the time; pork tenderloin or beef sirloin occasionally.

· Be aware that not all vegetarian dishes are healthy. Limit entrees high in cheese, cream sauce, eggs, and butter. Limit fried and sautéed dishes.

· Choose tomato-based and broth-based entrees.

· Select entrees containing fruits and vegetables, but low in sauce, cheese and butter.

· Order a double portion of vegetables without sauce or butter. Sprinkle with Parmesan cheese or spices if additional flavor is needed.

· Choose baked potato topped with salsa or steamed vegetables instead of higher calorie side dishes.

· For dessert, choose fruit, frozen yogurt, sorbet, or sherbet.

· Choose water, diet soda, unsweetened tea or coffee instead of regular soda, flavored coffee drinks or alcohol.

· Before going out to eat, identify healthy entrée choices by using the restaurant’s website. Many restaurants provide nutrition information on-line or in their stores.

· When nutrition information is available, choose menu items with less than 10 grams of total fat per serving.

Virtually all restaurants have or can prepare a healthy meal for you to enjoy, if you are willing to review the menu carefully and ask the server to prepare an entrée to your needs. Eating out is a social, enjoyable experience that we all can enjoy…and be healthy!