Eat Smart When Eating Out

Excerpted from Prevention's The 2-Week Total Body Turnaround, published by Rodale, Inc.

Content from: prevention

There are so many things to tempt us when eating out. The portions served are notoriously humungous, and it's easy to feel like you don’t have control over the way your food is prepared. But there are a lot of tricks you can use from 2-Week Total Body Turnaround when ordering at a restaurant that can keep your calories and fat grams down and help you stay healthy and fit.

Tip 1: Order fish or chicken and ask for extra veggies instead of rice or potatoes. And get a side salad to start!

Tip 2: Look for entrées that are baked, steamed, grilled, broiled, or poached. Avoid crusted, stuffed, and fried foods.

Tip 3: If you are going to a restaurant you have never been to before, look up the menu online and pre-select the healthiest choices.

Tip 4: Ask for salsa as a side sauce instead of sour cream, butter, cheese, or bacon.

Tip 5: Ask for a take-out container before you start eating and divide your meal in half right away. Then take half of your meal home.

Tip 6: Watch your liquid calories. Avoid soft drinks, alcoholic drinks, and flavored coffees especially. If you must drink alcohol, a glass of wine is your best choice.

Tip 7: Choose foods that are rich in whole grains. Ask for brown rice instead of white and whole-grain bread instead of white.

Tip 8: If you have a sweet tooth, split your dessert with others at the table. If no one will split with you, order lighter fare, like fresh fruit or sorbet. If you absolutely must, order the dessert, but only take a couple of bites—and don’t feel guilty for leaving the rest on the plate! Remember you are in control of your choices! Try to leave that restaurant feeling as good as you did when you walked in.