Eating out is no longer reserved for date night or special occasions. According to the University of Georgia Cooperative Extension, some people eat out as many as four times a week. If you're counting your calories or simply trying to eat in a healthier way, you can stick to your plan when eating out.
Beverages
Avoid soft drinks. Regular soft drinks are sugar- and calorie-laden, while both regular and diet contain acids that can damage teeth. Since there is no nutritional value in a soft drink, it's better to choose low-fat milk, juice or water to accompany your meal.
Fast Food
Fast food restaurants present a challenge to healthy eating, but most offer some healthy choices. The Alliance for a Healthier Generation, a joint venture of the William J. Clinton Foundation and the American Heart Association, offers several tips. Choose a grilled, baked or broiled chicken sandwich, topped with vegetables, and reduce or eliminate sauce. Skip fries and onion rings. Instead, have a side salad or baked potato without butter and sour cream. Choose thin crust pizza topped with vegetables instead of meat and extra cheese. Many fast food places offer low-fat yogurt, sherbet or sorbet for dessert.
Breakfast Choices
Breakfast meats, such as sausage, bacon and ham contain fat, sodium and preservatives, not to mention calories. Instead, choose an omelet filled with a variety of vegetables instead of cheese, or poached eggs on whole-wheat toast. If you crave pancakes, ask for a short stack and, if available, a fruit topping. Many restaurants now offer obviously healthy breakfast choices, such as bran muffins, fresh fruit and oatmeal.
Lunch
Salad bars can be healthy lunch choices. Choose raw greens and other vegetables instead of prepared salads, such as pasta and potato, which can contain fat and calories. Top your salad with low- or no-fat dressing. For sandwiches, choose whole-wheat bread and vegetables for toppings instead of calorie-laden sauce. Choose grilled or baked chicken or fish for your sandwich filling. Sandwiches at most restaurants are huge, leaving sides unnecessary, so skip them.
Dinner
The American Dietetic Association says to choose restaurants with a variety of healthy choices. Many menus now list nutritional information. Ask if you're unsure how something is prepared and don't be afraid to make special requests. A good dinner choice is an entree salad of greens, vegetables and chicken with low-fat dressing on the side. These salads are usually gigantic, so ask for a take-home container and split the salad before you start eating. It will stay fresh until the next day, providing you with lunch. Other choices are a skinless chicken breast or healthy fish, such as salmon, prepared by grilling or baking. For sides, choose brown rice, steamed vegetables or a small salad. Desserts are typically giant-sized at most restaurants and are best avoided. If you eat slowly to give your brain time to get the message that you're sated, you won't need dessert.
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