Eating Right
On The Run

Statistics show that meals and snacks from restaurants account for one out of 10 meal occasions for most people. And, while eating out is a nice treat, many of the foods offered are laden with fat and calories. Here are a few tips to help you make smart, healthy choices the next time you eat on the run.

Woman eating salad at cafe

1Watch portions

Fast food counters and restaurants often offer customers double the amount of food they should be eating. Take a good look at the portion you're being given and split a meal with friends. Or, when ordering, request that the chef put only half of the meal on your plate, then take the leftovers home. This will ensure you don't indulge in unnecessary calories.

2Know a few words

Fried. Cream. Butter. Breaded. These are just a few of the keywords you should be looking for when reading a menu. That's because anything marked with these words will contain more calories, more fat and, likely, more sodium than healthier food choices. Choose dishes described as steamed, baked, broiled, or grilled.

3Swap it up

Many restaurants now give people the option to swap out french fries, baked potatoes, or onion rings for calorie-saving salads or coleslaws. Make the change, but keep a few things in mind: never reach for Caesar salad (it's loaded with fat); ask for the dressing on the side (some dressings are rife with calories and sodium); and, skip coleslaws that are made with mayonnaise.

4Skip sauces

Other hidden calorie claimers are sauces. Sauces might be loaded onto food (think about the "works" on a hamburger or barbecue sauce slathered on a steak), or they can be loaded "on the side" (such as the teriyaki sauce you add to Chinese food). Ask for your meal sans sauce; however, if you want a little bit of extra flavor, ask for the sauce "on the side" so you can control how much you use.

5Watch what you drink

Drinks are a surefire way to kill any healthy eating plan. That's because many options—two percent milk, alcohol, and pop—are loaded with things that are bad for you (e.g., fat, calories, sugar). Reach for healthier options like water, low fat milk, or 100 percent fruit juice. If just can't skip your favorite beverage, ask the bartender to throw an ice cube into it (this will water down your drink).

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Tags: eating well

Comments

Comments on "Eat right when eating out: 5 Healthy girl tricks"

Sergio July 11, 2012 | 5:37 AM

First you have to be committed to what you are going to do like that chart idea you sugetsged. Make sure that you read the nutrition label and get proper serving sizes to make graphing easier i.e. a handful, half a bowl, and things like that. Meaning if you eat something eat a full serving size of it to be more precise. To keep away pounds eat only 70 grams of fat and about 3000 calories a day. That will ensure no more weight gain. The carbs provide energy ,but too many carbs can contribute to weight gain. So eat only 3 slices of bread the whole day. As for the rewards it's good to reward yourself when you accomplish your goal. If you can't meet your goal and you did your best than just stay home and plan what you will eat for tomorrow. Don't think about not eating food for any amount of days because we need at least 1000 calories a day to maintain your energy levels. Plus do it too many days and you'll get malnutrition. So, make a chart of what you eat, get precise portions, don't go over 70 grams of fat and 3000 calories, and last but not least if you over eat don't feel bad just plan what you will eat tomorrow, and if you under eat just eat anything that won't go over the limit too much or not at all preferably. This is what I think u should do for your problem.

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