by Courtney Kelly

Created on: September 27, 2008   Last Updated: October 10, 2008

When you're busy or on the road, it is often unavoidable to eat out. As we all know, this is not the healthiest choice. Whether at a sit down restaurant or a drive-thru, you will likely eat a larger portion with more calories, fat, sugar and salt while neglecting dietary needs like fruits and vegetables. With these few tips, you can make your dinning out experience a bit more healthy.<?xml:namespace prefix = o ns = "urn:schemas-microsoft-com:office:office" /

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-Portion Control-

This is one of the main reasons why eating out is unhealthy. Portion sizes are often larger than you would normally have while at home, and it is tempting to finish your plate. Restaurants have larger portions to trick customers in believing the meal they ordered is value for their menu: don't be fooled. Instead of getting the "extra value" menu item, opt for the children's size. That way you won't be tempted to overeat.

Take a look at these comparisons directly from each restaurant's website:

Arbys:
Beef'n'Cheddar
440 calories, 21 grams of fat

Compared to:
Junior Roast Beef
270 calories, 9 grams of fat

Burger King:
Original Whopper
700 calories, 39 grams of fat

Compared to:
Hamburger
310 calories, 12 grams of fat

McDonald's:
Big Mac
560 calories, 30 grams of fat

Compared to:
Hamburger
260 calories, 9 grams of fat

Portions are also significantly larger at sit down restaurants as well. Try to order from the children's or senior's menu instead. If there isn't an option to do so, ask your waitress to package half the meal in advance.

-Soda-

Soda, whether diet or regular, is loaded with calories, sugar, and artificial sweeteners with absolutely no nutritional value. If you are craving soda, opt for a small size; otherwise choose water or unsweetened tea. Beware of juice at restaurants as well. "Fruit drinks" do not contain fruit. Ensure what you are ordering is 100% fruit juice.

-Eating Right-

Eating out does not mean you have to skip your fruits and vegetables as well. French fries do not count as a vegetable; instead get a salad or a baked potato without the extra fixings. Extras like dressing, cheese, bacon, or fried toppings like chicken or croutons add unnecessary fat and calorie intake. A single tablespoon of mayonnaise will add an additional 57 calories! Instead of these loaded extras, add mustard for only 10 calories.

If you feel like dessert, order a fruit salad instead of the regular cakes and pie options at the restaurant. You could also bring an apple or banana from home to snack on in the car or at the office.

-Breakfast-

With busy schedules, it is often difficult to make something fresh at home. Stopping by a restaurant for a quick bite is tempting, but remember to make healthy choices. Instead of ordering breads and fatty items, order fresh fruit, yogurts, oatmeal or plain eggs. This will start your day off with energy, instead of calories and carbohydrates.

The last tip I have to share with you is to get informed! Often, chain restaurants will post their nutritional values on their websites or in their stores. Many sit down restaurants won't have this off hand, but they will be able to make small menu adjustments like dressings, toppings, and portion sizes as long as you remember to ask.

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