Healthy Options for Eating Out
by Rachel Lukasavige

I like to think that I'm a pretty sensible eater. I try to watch my portions, I always include vegetables with dinner, and my snacks tend to be fruit. The thing I have the most problem with (and I suspect others do as well), is eating out. I am continually shocked at the amount of calories in restaurant food.

Take, for example, a piece of chocolate cake from the Cheesecake Factory. Eating this will cost you 1,400 calories - the same as eating two quarter pounders and large fries. And something as simple as a scone from Starbucks packs in over 1,000 calories. That doesn't leave you with a whole lot of options for the rest of the day.

The key to healthy dining out is to plan head. I like to check out a restaurant's website before I eat there to see if there is nutrition information for their food. However, that's not always available. Here are some tips to improve your eating habits when you go out to eat:

• Start with salad or a non cream-based soup - this will fill you up, so you'll eat less


• Order salad dressings on the side


• When ordering fish or vegetables, ask that they be grilled without butter or oil


• For pasta, look for tomato-based dishes, rather than cream-based


• Take half your meal home - most restaurant size portions are at least twice the size of a normal meal


• Choose meals made with whole grains, such as brown rice or whole-wheat bread


• Share dessert


• Remember not to deprive yourself of the foods you love - all foods can fit into a well-balanced diet

While planning is key, also keep in mind that you're not at the restaurant to overeat but to enjoy your company, drink, and atmosphere. The meal does not have to be the highlight of your visit.

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