Eating Healthy When Eating Out

Tis the season for holiday get-togethers, including eating out more with friends and family! Check out the following tips on ways your family can still eat healthy when eating out, recommended by the United States Department of Agriculture (USDA).

• Ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole-wheat bread for sandwiches.

When eating out, keep in mind the USDA’s My Plate recommendations on food portions.

• Start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.

• Ask for salad dressing to be served on the side. Then use only as much as you want.

• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
o Order an appetizer-sized portion or a side dish instead of an entrée.
o Share a main dish with a friend.
o When your food is delivered, set aside or pack half of it to go immediately.

• To keep your meal moderate in calories, fat, and sugars:
o Order foods that do not have creamy sauces or gravies.
o Add little or no butter to your food.
o Choose fruits for dessert most often.

For more tips, visit the USDA website.

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