| According to a recent Kiplinger survey the | | | | fuss. And you have the option to add healthy low |
| average American eats out more than 4 times a | | | | calorie fruits and vegetables to fill up on that are |
| week. Preparing and eating more meals at home | | | | so often lacking in fast food meals. |
| might be a better choice. But that may be easier | | | | 3. Don't hesitate to ask for modifications. For |
| said than done! The good news is that eating out | | | | example, restaurant meals are often made with |
| needn't add more inches to your waistline. It is | | | | heavy sauces. Ask for vegetables and main |
| possible to keep your caloric intake under control | | | | dishes to be served without sauce or sauce on |
| with a little advance planning. | | | | the side. |
| First of all, lower calorie restaurant food is more | | | | 4. Seek out and be aware of the restaurants that |
| readily available. In response to criticism for having | | | | offer lower calorie options that appeal to you. Ask |
| mostly high calorie foods, most fast food chains | | | | your friends, neighbors, and co-workers for |
| are now offering some healthier lower calorie | | | | names of restaurants you might try. |
| choices. Fortunately, many family restaurants are | | | | 5. Avoid buffet meals. It has been well |
| beginning to follow this lead. | | | | documented that the more choices we are given, |
| However, low calorie choices are still limited. And | | | | the more food we'll eat. |
| you will likely have days when low cal is just not | | | | 6. Look for main dishes that have been baked, |
| going to cut it. There are a number of tips to | | | | broiled, roasted, poached, or steamed rather than |
| keep in mind when choosing other selections. | | | | fried. |
| Portion size remains one of the biggest problems | | | | 7. Start your meal with a soup or salad |
| with most restaurant food in the United States. | | | | (remember to order salad dressing on the side). |
| Many restaurant meals average a staggering | | | | Research studies reveal that people tend to eat |
| 1,000 calories. And that doesn't include appetizers | | | | fewer total calories for a meal when they fill up |
| or dessert! | | | | first on low calorie foods with high water content. |
| Some restaurants offer smaller or half-size | | | | 8. Limit yourself to one piece of bread or ask the |
| entrees. But many restaurants do not. This | | | | server to not bring out the breadbasket at all. |
| dilemma actually gives you a great opportunity to | | | | When eating in a Mexican restaurant, skip the |
| cut calories drastically. One of the easiest choices | | | | chips. |
| you might make is to share an entree with | | | | 9. Choose beverages carefully. Your best bet is to |
| someone else. | | | | go with water, unsweetened tea or coffee, or |
| If sharing isn't possible, ask for a leftover food | | | | diet soda. |
| container as soon as you receive your meal. | | | | If you are having a meal out to celebrate a |
| Choose to save aside and bring home one-third to | | | | special occasion you might allow yourself to ease |
| one-half before you start to eat. Now the decision | | | | up on your calorie limits (but stop short of pigging |
| to not overeat is ten times easier because the | | | | out!) Compensate for restaurant meals that |
| extra food is not staring you in the face. And you | | | | exceed your calorie allowance by choosing to eat |
| will have a quick, delicious meal for a day or two | | | | a LITTLE LESS earlier in the day. |
| later. | | | | Never go without eating at all because you may |
| Here are more tips to keep in mind: | | | | very well eat every thing in sight when you get a |
| 1. Collect restaurant menus. Or go online to | | | | chance! A better idea would be to go for a walk, |
| review the list of choices at your favorite | | | | bike ride, dance, or whatever you find appealing |
| restaurant's website before going out to eat. By | | | | to work off some of the extra calories after the |
| doing this you have more time to evaluate what | | | | meal or the next day. |
| is available. This will make it much easier to make | | | | Keep these tips in mind and then put them into |
| a better choice. | | | | action when eating out. You'll find you can enjoy |
| 2. Consider ordering take out to eat at home. You | | | | guilt-free meals! |
| will still have the advantage of minimal time and | | | | |