Eat Out and Lose Weight -- 25 Easy & Healthy Tips for Dining Out

by Adriel Yapana

Diners have become more health-conscious the last few years, and now want healthy choices whether eating at home or at their favoriterestaurants. Luckily, the restaurant industry has been quick to accommodate the demand, so you'll find you have many options to "eathealthy" these days.

Whether you're eating at home or dining out, the same rules forwatching your weight apply. You need to eat more vegetables, fruit and whole grains. Choose smaller portions of lean meats, fish and poultry.

Eat a variety of foods, and fresh, raw foods are better. Cut back onsalt, sugar, saturated fats and alcohol. Drink plenty of water, and include exercise every day as part of your daily lifestyle choice.

So whether you're having lunch with the gang, or enjoying a romanticdinner for two, you can enjoy delicious-tasting foods that are low-in calories and good for you, with just a little forethought and planning.

Here are some easy tips to remember when ordering out that will helpyou to lose weight even when eating at your favorite restaurants:

1. If you know the menu from the restaurant you're going to, plan whatyou're going to have ahead of time. This will help save you from making a last minute decision that could result in high-caloriechoices.

2. Drink at least one full-glass of water or iced tea before eatingyour meal. This helps your digestive process, and, because you'll feel full sooner, you will eat less.

3. Don't be afraid to ask for the "senior citizen" special orkid's-sized portions. Most restaurants will accommodate you -- and often you'll pay less as well!

4. Order first. That way you're much less likely to be influenced by the choices of your companions.

5. If you're not sure how something is prepared, don't be afraid toask. And if the dish is cooked in oil or butter, you can always ask if they have a "fat free" option.

6. If everything on the menu is high in fat or calories, ask if thechef could prepare a plate of fresh fruit and vegetables. Many restaurants offer a vegetarian selection, so if you don't see it onthe menu, ask.

7. When ordering meat or fish, ask that it be grilled or broiled, and prepared without oil or butter. (When you eat it, use lemon or herbsand spices to give it flavor rather than heavy sauces).

8. Order an appetizer and a salad as your meal. Or a soup and salad. For dessert, choose fresh fruit.

9. When choosing soup, remember that cream-based soups have many more calories than broth-based ones.

10. If you're having a full meal, split the appetizer and desert with your companion.

11. If you decide to order pasta, tomato sauce has fewer calories than cream-based sauces, just like soup.

12. Choose breadsticks over bread, or if you eat bread, don't add butter. Stay away from muffins and croissants, and choose whole grainover white.

13. Choose steamed vegetables instead of baked potatoes or other starches. Again, use lemon and herbs and spices rather than butter toflavor them with.

14. Whenever possible, eat like the Europeans do, and have your biggest meal at lunchtime. Not only will you save money, but you'llcut down on calories at the same time!


15. Take the time to enjoy your meal. Savor the flavors and textures of your food, and enjoy the company you're with. When you eat slowly,you give your body's internal clock the time it needs to know when you've had enough. When you're full, stop eating. Ask your server toremove your plate so you're not tempted to keep eating while you wait for your companion to finish.

16. Ask for salsa on your baked potatoes, rather than sour cream and butter. Not only is salsa much lower in calories, but it adds a"spicy" flavor to potatoes.

17. Order salad dressings and sauces "on the side." This gives youmore control of how much to use. Another tip for salad dressing -- rather than pouring the salad dressing on your salad, dip your forkinto the dressing first, and then into the salad. You'll get the same amount of flavor, without all the added calories!

18. Choose brown rice over white rice (or french fries), whole grainbreads and rolls over white. Not only are they lower in calories, but they are better for you.

19. Stay away from "all you can eat" buffets and salad bars. It's too easy to lose track of the amount of food you're eating, even when it's salads. If that's your only choice, then stay away from the pasta, marinated salads, cheeses and fruit salads with whipped cream. Stick to soups, raw vegetables and fresh fruits.

20. Have your soup first. It will help to fill you up, and most soups have fewer calories.

21. If you're craving something sweet, and don't want fresh fruit, choose sorbet. If you absolutely HAVE to have the chocolate sauce, use the same trick as you did with the salad dressing -- dip your fork into it first, then your dessert.

22. Split your dessert with your companion. You'll still feel like you got to be indulgent, and you'll only have to exercise half as long to burn off the extra calories!

23. When ordering sandwiches, order them with mustard only, rather than mayonnaise. Not only does mustard have almost no calories, but you won't miss the mayo!

24. If the portion you were served is large, only eat half of it. Take the other half home. Not only will you get two meals for the price of one, but you'll cut the calories in half as well!

25. Go for a walk after eating. Stroll along the beach, walk through a park, visit a zoo. You'll burn calories and get your exercise at the same time!


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