Eating Out

Here are a few tips to help you follow your eating goals when you eat at a restaurant:

*  Choose a restaurant that offers healthy options. Read reviews to learn about other people’s experiences at the restaurant.

*  Avoid all-you-can-eat buffets or anything that is offered in an “endless” supply.

*  Look up menus ahead of time. Many restaurants provide nutrition information online for their menu items.

*  Choose from the “heart healthy” section of the menu, if available. These choices are usually lower in calories, saturated fat, and sodium.

*  Ask for changes to an item to make it a better fit for your goals.

*  Start your meal with a veggie-packed salad and ask for dressing on the side.

*  Choose a beverage without added sugars, such as water, unsweetened tea, coffee, or low-sodium vegetable juice.

If you are getting a fast food meal, here are some tips and some healthier options to order:

Tips

*  Choose grilled options over fried. This reduces saturated fat.

*  Look for lower-sodium options.

*  Order the smaller portions on the menu.

*  Order water instead of 100% fruit juice. Order 100% fruit juice instead of soda.

*  If you want a treat, choose a small portion, like a small ice cream.

*  Eat half a portion and save the other half for later. Or, split a meal or menu item with a friend.

Healthier Choices

*  Regular burger, skip the fries and add a side salad with a vinaigrette dressing

*  Grilled chicken wrap with apple slices and a side salad

*  4-piece chicken nuggets, small fries, apples, yogurt

*  Salad with chicken and a clementine

*  Chili with a small salad

*  Baked potato with plain yogurt