You don't have to give up eating out to eat healthier. You just need to think about what you order. Many menus highlight low-fat and low-sodium dishes. But if you can't find what you want, ask. Explain what you need to the waiter or waitress. Or ask to see printed nutrition information.
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Choose minestrone or vegetable soups. Ask about sodium content.
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Order salad dressing on the side. Dip your fork in the dressing, then in the salad.
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Look for fish, chicken, turkey, or other lean meat that is broiled, roasted, poached, or steamed.
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Order 1 or 2 low-fat appetizers or soup and a salad instead of a main dish. Or eat only half of the main dish and take the rest home.
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Instead of thinking about what you can't have, think of what you can add to your meal. For example, choose vegetables or fruit as your side dish, look for whole grains, such as brown rice or whole-wheat pasta. Or find foods that include healthy fats, such as olive oil, avocado, or nuts and seeds.
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Don't drink your calories. Instead of alcohol or soda, choose water. Ask for a lemon wedge if you want a hint of flavor.
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If you want a dessert, try fresh fruit, nonfat yogurt, or sorbet. Or share a dessert.