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Week 1: Make the Right Choices When Eating Out


· Nutrition Blog

Make the right choices when eating out.

Here are a few tips to keep in mind:

Calories: The amount regularly offered should be listed next to items on menus, order boards or next to the food being served on buffet lines

Make the Right Choices: Choose foods that fit your health needs, eating style and preferences. Consider the calorie information and remember that side dishes add calories too. Steamed vegetables or fruit are great options. Eat half your meal for later or split it with your spouse. You can do this with a dessert as well. This will allow for a more appropriate portion size as most meals serve more than one portion per order. Don't drink your calories as beverages can add to calorie intake very quickly especially when there are free refills. Choose water or low/fat-free milk or drinks. Unsweetened coffee or tea are other good options. Ask for sauces and dressing on the side to help control calorie intake.

Salt, Fat, & Carbohydrates: Sometimes a restaurant may list other nutrients to show that the food is low in fat or high in protein. Additional nutrition information can be available upon request for most foods served. This includes information about nutrients, such as sodium, saturated fat and dietary fiber. You can also find this information online, if you want to plan your meals ahead.

Healthy Eating: Choose foods and beverages with less saturated fat, sodium and added sugars. Focus on variety, amount, and nutrition when choosing what to eat and drink. The quality of food is important.