When eating away from home, it can be difficult to make healthy choices. Many times, restaurants offer items that are higher in calories, saturated fat, sodium, and added sugars than the foods you prepare at home. Here are some tips on making healthy choices when eating away from home.
1. Start your meal with a salad. Starting with a salad will help you reach your serving of veggies and will help you feel fuller sooner. Ask for dressing on the side and only use a small amount of it.
2. Share an entree with a friend or family member or ask the server to pack up half of your entree before it comes to the table. this way, you are controlling your portion sizes and aren’t tempted to overeat.
3. Slow down, enjoy your meal, and listen to your body when you are feeling full. It’s very easy to overeat with large portion sizes. When we slow down and enjoy our meal, it gives our stomach time to let our brain know we have had enough to eat. When our brain tells us we’ve had enough to eat, we know when to stop.
4. Choose an entree with a lot of veggies and protein. Salads, sandwiches with lots of veggies, stir fries, broth-based soups, baked chicken breasts, and baked salmon or other fish are great options. Select fruit as a side dish or dessert.
5. Review the nutrition facts. Many menus include nutrition information. Look for entrees that are lower in calories, saturated fat, and sodium. If you have access to the internet, many restaurants have their menu online. Take a look at the menu before heading to the restaurant so you have an idea of what you would like to order.
6. Choose water, unsweetened tea, and other drinks without added sugar. If you want a soda or a drink that contains alcohol with your meal, have one, then switch to water.
7. You don’t have to eat all of the food on your plate. Many entree portions are much larger than what we should consume in one sitting. Take leftovers home and refrigerate within 2 hours. Reheat leftovers when you are ready to eat again. Leftovers are good in the fridge for about 3 – 4 days.
Overall, it’s important to choose healthy meals when eating out, but still remember to enjoy yourself. Try things like starting your meal with a salad, choosing water or drinks without added sugar, and remember to slow down and enjoy your meal.
Source: myplate.gov
