Eating Out Healthy

Eating out has changed the dietary habits of many people. The number of meals eaten away from home has more than doubled in less than 30 years. In 1978, 16 percent of meals were eaten away from home, it is now more than 30 percent. Approximately 40 percent of the food budget in now spent on food that is eaten outside the home. When eating out was a once a week treat, it was not as important what was eaten. Now that it occurs on the average at least once a day, it becomes very important to our health to give thought to what is eaten.

Today, food is available almost everwhere we go- schools, churches, businesses, drugstores, convenience stores, bookstores, supermarkets, vending machines, sports and cultural events, and parks and recreation centers.

• Here are some tips to help you make healthy choices when eating out:
• Take time to look over the menu and make a careful selection.
• Choose fried foods only sometimes - go for grilled, broiled, or steamed foods more often.
• Order the regular or kid-size portion. Mega-sized servings are probably more than you want or need.
• Ask for milk or a low-fat shake occasionally to increase calcium.
• Substitute a side salad for French fries.
• Split your order. Share fries or an extra large sandwich with a friend.
• Increase nutrients by adding tomato, peppers, and other vegetables to sandwiches.
• A baked potato gives more fiber and fewer calories than fries, but go easy on the sour cream and butter. Top your potato with broccoli, a small amount of cheese or salsa.
• At the deli or sub shop, choose lean beef, ham, turkey or chicken on whole grain bread.
• For a lighter meal, order an appetizer for your entrée.
• At the salad bar, pile on the dark leafy greens, carrots, peppers and other fresh vegetables. Go easy on mayonnaise-based salads and high fat toppings.
• Many restaurant portions are large. Take home half of the main course for another meal.
• Order salad with dressing on the side so you can use only the amount you want.
• Eat your lower-calorie food first. Soup or salad is a good choice.
• Pass up all-you-can-eat specials, buffets and unlimited salad bars if you tend to eat too much.
• For dessert, choose fresh fruit or share dessert with a friend. Eating out can be enjoyable and healthy if you think about the choices you make.