Eating out is a part of our lives, whether it is for business, family, friends or fun. We eat out because it is easy and relaxing. We can be prepared before we open the door to our favorite eating place.

Is it healthy to eat out? It can be healthy if we plan ahead and we choose wisely. Many restaurants today cater to our individual needs. More people are wanting more healthy choices, some want diabetic choices, some are watching their blood pressure and cholesterol and some are trying to cut back on calories.

Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. All restaurants offer low calorie sweeteners in the blue, yellow or pink packets, and diet drinks.  Many offer reduced-calorie salad dressings, low-fat or fat-free milk, and salt substitutes.  It's easy to find salads, fish, vegetables, baked or broiled food, and whole-grain breads.

When you eat out, order just what you need and what you want. Know how to make changes in your meal plan just in case the restaurant doesn't offer what you are wanting.

Restaurant Tips

• If you don't know how the dish was prepared or what the serving size is then ask.
• Eat Slowly! Chew your food!
• Ask for fish or meat with no butter.
• Order a baked potato plain, then add a teaspoon of butter, or low fat sour cream or some vegetables from the salad bar. Try salsa if it available.
• If you are watching your salt intake then ask for no salt on your food, you can add it at the table.
• Ask for sauces, gravies, and dressing on the side.
• Order foods that are not breaded or fried or peel the breading off the food.
• Read your menu creatively, have a fruit cup for dessert. Instead of ordering a dinner meal then choose an entree with a small salad.
• Ask for substitutions, as for a double helping of veggies instead of the fries. If you can't substitute then just have them leave the high calorie food off your plate.
• Ask for low calorie items such as salad dressing.
• Limit alcohol.

Restaurants love your opinions. If you like their low calorie meals then tell them. They also like to know what you would like added to their menu's, it gives them an idea of what the public wants.

Fast Food Demand

Believe it or not you can make some healthy choices at a fast food restaurant by knowing what you want ahead of time. You can always look up the nutritional values on the internet. Most fast food restaurants have their nutritional values listed on the internet.

What you order is the key. You can eat a whole days calories in one sitting if you do not know what you are ordering.

• An average meal at a fast food restaurant is around a 1000 calories or more and it can raise your blood sugar way above your target rate.
• Know the nutritional values of what you order. Fast food can be very high in calories and fat but there are healthy choices available.
• If you are eating one of your meals at a fast food restaurant, then make sure all your other meals are healthy containing fruits and vegetables.
• Think about how your food is cooked. Fish and Chicken are great choices if they are not breaded.
• If breakfast is your fast-food meal, choose a plain bagel, toast, or English muffin. Add fruit juice or low-fat or fat-free milk.  Order cold cereal with fat-free milk, pancakes without butter, or plain scrambled eggs. Avoid the bacon and sausage because it is high in fat.
• Watch out for words like jumbo, giant, deluxe, biggie-sized or super-sized.  Larger portions mean more calories.  They also mean more fat, cholesterol and salt.  Order a regular or junior-sized sandwich instead.
• Choose grilled or broiled sandwiches with meats such as lean roast beef, turkey or chicken breast, or lean ham.  Order items plain, without toppings, rich sauces, or mayonnaise.  Add flavor with mustard, and crunch with lettuce, tomato, and onion.
• Skip the croissant or the biscuit. Eat your sandwich on a bun, bread or english muffin and save on some calories.
• Stay away from double burgers or extra long hot dogs with cheese, chili, or sauces.  Cheese carries an extra 100 calories per ounce, as well as added fat and sodium.
• Go for the salad bar, but watch out for high-fat toppings like dressings, bacon bits, cheeses, and croutons.  Even too much low-calorie dressing can add up.  Also limit salad bar items that are dressed with a lot of mayo, such as potato or macaroni salad. Fill your salad with things like carrots, peppers, onion, celery, broccoli, cauliflower, and spinach.
• Order bean burritos, soft tacos, fajitas, and other non-fried items when eating Mexican fast foods.  Choose chicken over beef.  Limit refried beans.  Pile on extra lettuce, tomatoes, and salsa.  Go easy on cheese, sour cream, and guacamole.  Watch out for deep-fried taco salad shells - a taco salad can have more than 1,000 calories!
• Pizza can be a good fast food choice.  Go for thin crust pizza with vegetable toppings.  Limit to 1-2 slices.  Meat and extra cheese add calories, fat and sodium.

Eating out can be lots of fun. Just make the right choices. Don't be afraid to ask for what you want. Restaurants are there to serve you not the other way around. Balance out our eating out with your other meals. Just enjoy yourself and eat healthy with no guilt.

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