Eating Out and Eating Healthy

While having dinner recently with friends, I was asked about how to eat out. What should someone look for when choosing a meal?

It's easy when you're at home and can weigh food. And of course, when you are looking at a menu, it can be tough to know whether something you are reading about will come out of the kitchen the way you expected it to.

The first thing to consider is planning. Being healthy is about having a plan, whether it governs what you eat, your exercise regimen or any related factor. I'm not a fan of fast food, but there are some good choices at fast-food restaurants, and almost every chain offers information on the nutritional content of their food. They don't do a very good job of sharing this information in their restaurants, but most have nutrition facts online. Check the company's website before you go, and over time, you will build up a list of your favorites.

The same is true of chain restaurants like Chili's, Applebee's and Red Lobster. Interestingly, the meals at these restaurants are often far less healthy than those at fast-food joints. It's probably not a good idea to go to such places without being armed with information about what is on their menus. In some cases, meals that look as if they might be healthy contain thousands of calories, as well as more fat and sodium than you can imagine.

So the chain places are pretty easy, because many of them tell you what's in their food (and if they don't, it's a good idea to not go there). But what about your local café or favorite restaurant? Fish is usually a great choice. Simple is usually best, and there's nothing better than fresh grilled seafood. Most restaurants will serve you a piece that's about 8 oz. For a lot of people, this is two servings; the rule of thumb is that 4 oz. is about the size of a deck of cards.

Grilled fish is not the only healthy choice on the menu, however. Often, the best choice will be a steak. Chefs love to sauce up their fish, and there can be twice as many calories in the sauce as there are in the fish itself. Choosing a grilled steak--whether a filet, hanger steak or a sirloin--can be the best way to go. And restaurants will often list the weight of the steak on the menu, so it's easy to decide how much to eat. If a sauce comes with the steak, ask for it on the side.

Don't feel bad about not eating everything on your plate. Some restaurant servings are actually reasonable in size, but most of today's establishments serve twice the amount of food you need (or more). A great strategy is to box the half you aren't going to eat before you begin eating.