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Dining Out
The average American eats four meals away from home each week and spends half of every food dollar on meals away from home. Generally, when dining out people eat portion sizes that are too big and end up consuming too many calories. To help reduce your portion sizes use the following tips.
AT THE RESTAURANT.....
How To Order
- Ask how it is prepared.
- Stay away from things that are sautéed, fried, golden, crispy, or creamy. This means extra fat.
- Select meats that are boiled, grilled, or baked.
- Ask for steamed or grilled vegetables.
- Request low fat salad dressing "on the side."
- Avoid stacking fat (margarine, cheese, sour cream).
Try
- Sharing with a friend.
- Ask for take-home box when food is served.
- Requesting kid's meal or small portion.
- Ordering appetizer or salad as an entrée (make sure it is low-fat).
- Use the plate method: 25% of your plate should be lean meat, 25% starch, and 50% vegetables.
Keep these tips in mind when ordering at your favorite restaurant:
Asian Cuisine
- Choose white rice over fried rice
- Avoid buffets
- Stay away from breaded and fried items
- Avoid Sweet and Sour items
- Enjoy Sushi
Italian Cuisine
- Start with a soup
- Choose red sauce over cream sauce
- Limit or avoid bread
- Order pasta as a side rather than as an entrée
Mexican Cuisine
- Order a la carte
- Choose corn tortillas over flour
- Select whole beans over fried
- Limit cheese
- Avoid chorizo and menudo
- Limit or skip the tortilla chips
Fast Food
- Ask for nutrition information
- Order kids meal
- Avoid fries or share
- Do not super size
- Opt for diet drinks instead
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