When eating out, make better choices

How often do you eat out? Once a day? Once a week? Rarely? Almost every meal? People who eat out more often, particularly at fast food restaurants, are more likely to be overweight or obese. However, you can still manage your body weight when eating out by making better choices.

To eat out without blowing your calorie budget, there are three things to think about:

• What you are eating and drinking,
• How much you are eating and drinking, and
• How your meal is prepared.

Get Started making better choices when eating out:

• What are you eating and drinking?
  • Check posted calorie amounts, and choose lower calorie menu options. Many restaurants post calories on menus, in pamphlets, or on their websites. Compare food and beverage options and think about how they fit within your daily calorie limit. For example, if your daily calorie limit is 1600 calories, think twice before ordering a meal with 1300 calories. Also, don't forget about the calories from drinks, dressings, dips, appetizers, and desserts. They all count!
  • Choose dishes that include vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods. Focusing on smart food choices from each of the 5 food groups can help you stay on track at restaurants.
  • Think about what you drink. Ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars. If you choose to drink alcoholic beverages, select options with fewer calories. For example, a frozen pina colada or margarita can have over 400 calories! You can check the calorie content of other beverages by going to Food-A-Pedia.
  • Watch out for desserts. Some restaurants are serving small portions of desserts, which can help decrease calorie intake. However, as a good rule, eat dessert less often.
• How much are you eating and drinking?
  • Avoid oversized portions. A major challenge for many people when they eat out is being served large portions. Most people eat and drink more when served larger portions. To overcome this challenge, choose a smaller size option, share your meal, or take home half of your meal. For example, hamburgers can range from as few as 250 calories to 800 calories or more. Choose a smaller option with fewer calories.
  • To help you eat less when eating out, order from the menu instead of heading for the all-you-can-eat buffet. Many people overeat at buffets. Getting a plate of food, instead of unlimited access to food, may help you eat less. Don't forget that you don't have to clean your plate!
• How is your meal prepared?
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sauteéd. Avoid choosing foods with the following words: creamy, breaded, battered, or buttered. These words indicate that the food is higher in calories.
  • Ask for dressings, sauces, and syrups "on the side" so you can add only as much as you want. These sides are often high in calories – so don't eat much of them.

Stumbling Blocks:

Concerned about making better choices when eating out? Here are some common "stumbling blocks" and ideas to help you overcome these barriers:

This information is reposted with the approval of the U.S. Dept. of Agriculture. For additional healthy recipes and cooking tips visit: choosemyplate.gov