Dining out doesn’t need to ruin your good efforts toward leading a healthier lifestyle. The overall trend in restaurant food over the past few decades has been toward healthier, fresher food items but it’s up to you to choose them. By following these guidelines, and by adding some innovative ideas of your own, you can make dining out a healthy experience.

Be Careful Where You Choose to Eat
Restaurants that serve healthy alternatives can be chosen over those that don’t. Steer clear of all-you-can-eat buffet restaurants, as getting your “money’s worth” can sabotage anyone’s healthy eating regime. If you are trying a new restaurant, call ahead and ask for the menu to be faxed or e-mailed to you. Most chain restaurants post their menus on their website along with the nutritional information. So, if you don't see anything on the menu that's healthy, choose another restaurant.

Ordering Your Menu Items
When reviewing the menus, watch for key words that indicate fat such as creamy, creamed, batter fried, au gratin, gravy, Alfredo, crispy, scalloped, sautéed, marinated, hollandaise and buttered. To avoid these unhealthy and high-calorie fats, choose steamed, poached, broiled, baked, grilled, or roasted food items on the menu. Healthy menu options may be available but not advertised, so be sure to ask your server specifically for them. Most restaurants are willing to accommodate your dietary needs when possible.

Try Not to Overeat
Moderation is key when it comes to eating out. Ask for an appetizer or child size portion so you are not tempted to overeat. It’s a good idea as well to split an entrée with a friend or family member. If that’s not possible, ask your server to wrap up half of your entrée before it even gets to your table. Avoid super-sizing and be alert for healthy, low-fat choices.

HEALTHY CHOICES AT YOUR FAVORITE RESTAURANTS
Chinese	Steamed dumplings, steamed or brown rice, broiled or steamed stir-fried entrees with lean meats and vegetables, wonton and hot & sour soups, fortune cookies, fresh fruit, frozen yogurt
Fast Food	Pancakes, bagels, English muffins, baked potato w/ vegetables and salsa, submarine sandwich with lean meats (hold the mayo), grilled chicken sandwich (hold the mayo), small burger, salad w/ low fat dressing, thin crust veggie pizza, chili w/ beans, baked potato chips, water, juice, diet soda, skim milk, coffee, iced tea
French	Green salad with dressing on side, onion soup without the cheese, Vichyssoise (cold potato soup) crudite (fresh vegetables), steamed (au vapour) dishes, grilled entrees, en brochette (skewered and broiled), tournedos (beef tenderloin), grilled salmon, saffron rice, parslied potatoes
Greek	Greek Salad w/ dressing on the side, stuffed grape leaves (dolmades), Avgolemono soup, roast or braised lamb, fish platki, baked cod, Souvlaki (shishkebob), rice with spinach, tabouli, stewed vegetables, rice pudding, sorbet
Italian	Minestrone soup, pasta fagiole, Italian bread (hold the butter), pasta w/ marinara, red clam or wine-based sauces, chicken cacciatore, pasta primavera, Italian ice, fresh fruit
Mexican	Grilled fish or chicken, chicken or beef fajitas, enchiladas w/ red sauce, corn tortillas (baked, not fried), tortilla soup, tacos al carbon, pinto beans toppings: salsa, peppers, Pico de gallo
Salad Bars	Raw vegetables, bread (hold the butter), fresh fruit, egg whites, lean ham or turkey, kidney or garbanzo beans, jicima, sunflower seeds, fresh fruit, low fat cottage cheese, low calorie or low fat dressing
Steak Houses	Lean cuts of meat – tenderloin, sirloin, round or flank steak, London broil, and filet mignon, salad w/ low fat dressing, bread (hold the butter), baked potato with a small amount of butter, sour cream or cheese, steamed vegetables, rice

Fast Food and Restaurant Suggestions for Children
Keep in mind the suggestions above for children as well but it can be difficult to persuade a child to eat a salad instead of French fries.  Below are some tips for eating out with children:

• instead of soda, offer your child water, milk or juice.
• skip the fries - some fast food restaurants will have healthier side options for the kiddos – such as mandarin oranges, yogurt, baked chips and sliced apples - if they do not offer healthier alternatives, bring along a bag of cut up veggies, some fresh fruit or trail mix instead of the fries
• order the “kid’s meal” instead of the larger portions for your child

Dining out can present a challenge to those trying to enjoy a healthy lifestyle, however, there is no reason to avoid the pleasure of an occasional meal out. Limit eating out to two meals a week and aim for healthy choices and small portions.