Tips for Eating Out
Eating meals at home is the easiest way to make healthy choices. Sometimes it’ s hard to eat at home for every meal or snack. When you do go out, remember these tips and tricks to help you make healthier choices.
The ABCs of Dining Out
A
AVOID Appetizers
● Avoid appetizers that are high in red light calories( for example, chicken wings, fried potato skins, nachos, artichoke dip, fried calamari)
● If you want a first course, choose a salad with oil-based dressing on the side or broth-based soup like minestrone
● Limit or say no to bread and butter or chips and salsa when you first sit at the table
B
BE aware of hidden calories, fat and sugar
● Be aware of( look for) menu items that have the words fried, breaded, creamed, cheesy, crispy, sauteed, deep fried, melt, glazed, or sweet and sour in their description
● Foods that are fried and made in creamy or sweet sauces have a lot of extra calories, fat, and sugar
● Keep your salads light – do not add bacon bits, fried chicken, creamy dressings · Limit mayonnaise, aioli, creamy dressings
C
D
E
CUT large portions and calories
DRINK water EAT
more green-light foods
● Try a Kids Meal
● Share with someone
● Take half home for a meal the next day
● Do not be tempted by“ value meals”
● Lower the calories by not getting extra sauces, cheese, and condiments
● Ask for water with a lemon wedge
● Avoid sodas, juice, and milkshakes
● Look for“ healthier” words on the menu: grilled, baked, steamed, poached, broiled
● Keep MyPlate in mind when you order:“ Half of my plate should be vegetables, a quarter of my plate protein, and a quarter of my plate starch”“ Aim for the three food groups”
● Add flavor with mustard, vinegar, fat-free or low-fat dressing
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