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Eating out does not have to ruin your healthy eating plan.

Whether by choice or necessity, there are many occasions when you dine out, and these occasions will most likely present a challenge to your healthy eating program.

Whether you are making a quick stop at a caf at lunchtime or enjoying a leisurely restaurant meal in the evening, it is possible to make healthy choices. You need a strategy that will enable you to fully enjoy the experience without losing sight of your healthy eating habits.

Healthy Restaurant Choices:

When perusing the menu for an entree, first consider whether you would eat one at home. It might be better to skip the starter, especially if you plan to have a big main dish.

Consider ordering an entree and salad, or two entrees, as your main meal, or share an entree.

Choose low-fat, high-fiber soups such as vegetable or lentil soup. Avoid smoother, creamy soups.

Deep-fried starters are best avoided.

If you have bread, eat it plain, or dip it in olive oil rather than spreading it with butter.

If ordering a salad, ask for the dressing to be served separately so you can control the quantity.

Choose a salad without grated cheese, fried croutons, or creamy, mayonnaise based dressings.

Use eating out as an opportunity to choose main dishes you might not cook yourself. Try something new.

Grilled, baked, or roast poultry breast (no skin), fish, and shellfish are the best choices.

Opt for tomato-based pasta sauces rather than cream, cheese-or meat-based sauces.

Order the smallest portion of meat. If you are hungry, order extra vegetables and salad.

Select horseradish, salsa, lemon or lime juice, or mustard instead of rich, high-fat condiments such as sour cream or mayonnaise.

For a healthy desert, choose fruit salad or fresh berries.

Avoid fruit pies and tarts as most pastry is high in fat.
Sorbet is a good choice rather than higher-fat ice-cream.

Dinner Party Options:

Although you have no control over the food served when friends and family invite you to dinner, you can still limit how much you eat and drink.

An inviting array of food is difficult to resist. The following tips may help you to maintain control at a celebration where food is served in a buffet style.

Don't stand near the bowls of nuts, dips and chips.
Avoid deep-fried foods as well as mayonnaise-based dips.
Have a small portion of fish, poultry, or meat and fill your plate with lots of vegetables and salad.
If you fancy bread skip the butter or spread.
Choose fruit or fresh fruit salad for dessert.
Decline refills of your wine glass and ask for water instead.

Fast Food Choices:

The popularity of fast food is a major contributor in the increasing rise of obesity and associated diseases. Fast food is often high in saturated fat, calories and sodium, lacking in fiber, vitamins, and minerals, and marketed to encourage extra large portions. If you don't want to eliminate fast food choose the healthier options.

Try a small hamburger with lettuce and tomato (no cheese).
Have salad or baked potato with your meal instead of fries.
Eat grilled chicken sandwiches with mustard instead of deep-fried schnitzel or chicken sandwiches.
Use mustard or tomato instead of mayonnaise.
Order reduced fat milk, water, or a small diet soft drink.
Skip dessert, or try a yogurt and fruit parfait.

Learn more about this author, Janette Peel.
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