A Guide for Dining Out

Choose Your Restaurant Wisely
The best restaurants to choose are those that offer a "light" or "healthy" menu and those that are willing to accommodate special requests. Whenever possible select a restaurant that has the nutritional information available to its customers. Many chain restaurants post nutrition info online. For a better idea of what to expect when considering a new restaurant, try to view the menu online and call ahead if the menu and nutrition info is not available.

Have it Prepared the Way You Want
Before ordering, ask the server about the details of the meal. This is especially important if a detailed description is not provided on the menu. this will help you to make more informed choices. Some questions to ask include:

• How is this dish prepared?
• What ingredients are used?
• Do you have any low-fat or low-calorie options?
• Can I make substitutions?
• How large are the portions?

Don't be afraid to make special requests. For example, as that foods are prepared and served with minimal butter, margarine, or oil. Ask if a particular dish can be broiled or baked rather than fried. If you're concerned about sodium intake, ask that no additional salt be added to your food. Ask for dressings, sauces, and other condiments be served on the side so you can decide how much is used. Measure out a small amount of sauce or dressing with your spoon, or use the fork-dipping method for thicker salad dressings (dip the tip of your fork into the dressing before you spear each bite).

You also may be able to make substitutions, especially for side dishes. If the ingredients are on the menu, the chef should be able to accommodate your requests. Substitute a baked potato or steamed vegetables for fries, or double your serving of vegetables instead of potatoes or rice. If your dish doesn't arrive at your table the way you ordered it, don't be afraid to send it back to the kitchen. After all, you are the one paying the bill so your food should be prepared the way you want it.

Make a Meal Out of Appetizers
Certain appetizers can be excellent choices for an entree. The portion size of appetizers is often more appropriate than the huge portions provided in entrees. You might also choose to combine the appetizer with a salad to help you feel full without adding a ton of calories. Watch out for appetizers that are fried or covered in cheeses, oils, and cream sauces. These all add unnecessary calories and fat.

Choose Low-Fat Preparation Methods
The way your entree is prepared will influence the calorie and fat content. Opt for meats that are grilled, baked, or broiled and vegetables that are steamed.

Practice Portion Control
Most restaurants serve way too much food, at least 2 to 3 times the quantity that you should eat in one meal. Consider sharing a meal or taking a portion of your meal home to eat the next day. Request that a leftover container be brought to the table when your meal is served so that you don't accidentally over indulge. As you are eating, listen to your internal hunger signals and stop when you have had enough. Eating slowly will help you to recognize these cues.

Tips for Specific Types of Restaurants
Restaurants for Breakfast

• Order scrambled egg whites or scrambled egg substitutes (ie. Egg Beaters)
• For carbs, you best choices are oatmeal or oat bran with skim milk. Another good choice is whole wheat or rye toast.
• Fresh fruits are excellent choices to round out your breakfast.

Asian Restaurants

• Select entrees made with lean proteins (such as chicken or fish) and vegetables. Some good suggestions are moo goo gai pan, Szechwan shrimp or chicken, and sushi.
• Request that the sauce be served on the side or avoid it altogether.
• Asian restaurants usually serve generous portions. Consider ordering one entree and splitting it with a friend, or take the leftovers home.

Italian Restaurants

• For an appetizer, try vegetable antipasto with the dressing on the side.
• Look for entrees such as grilled chicken and fish, as well as Italian dishes that are marked as low in fat.
• Avoid entrees prepared in cream sauce or Alfredo sauce.
• Substitute with whole wheat pasta when available.
• Skip the bread basket.

Mexican Restaurants

• Limit your consumption of the complimentary chips and salsa.
• Avoid fried dishes like chimichangas.

Steakhouses

• Order grilled lean meat, chicken, salmon, or other fish.
• Select steamed vegetables for side dishes.
• At the salad bar, stick to vegetables and low-fat dressings. Avoid topping such as cheese, croutons, and bacon. Scope out fresh fruits on the salad bar as well. Be cautious of fruits served in heavy syrups.

Homestyle or Cafeteria Restaurants

• Choose grilled or lemon chicken, turkey break without the gravy, or white fish prepared without sauce or oil.
• Select steamed vegetables, salad with low-fat dressing, or a vegetable medley prepared without butter or margarine.

Delis

• Select turkey or chicken breast for your protein source.
• Request whole grain bread.
• Choose fruit or vegetables instead of fries or chips.
• Avoid high calorie condiments such as mayonnaise. Mustard or no dressing at all are your best options.

Fast-Food Restaurants

• Choose salads with grilled chicken, vegetables, and low-fat dressing.
• Order grilled chicken or fish and pass on the bun or eat your sandwich open-faced.