Eating Out & Staying Healthy

Remember.. balance is key! The first questions that should pop into your head when eating out should be, what have I already eaten today? Plan to select the menu items that will fill in your day’s eating plan.

For breakfast, make sure to consider some protein and good fat to keep you energized for the morning, and some fruit or vegetables if these are likely to get skipped later in the day. Some great ideas would be: eggs, whole wheat toast, peanut butter, oatmeal, low fat milk, high fiber cereals, or fruit.

For lunch, choose all-veggie, lean chicken breast, lean roast beef, or tuna salad. Ask for whole- grain bread, lettuce and tomato, and mustard or low fat dressing for the condiment. Choose broth-based instead of cream-based soups. Go for greens, oranges, reds, and purples in a salad! Add nuts or seeds, beans, lean poultry, and dressing on the side.

For dinner, watch your portions! Often, many restaurants serve dinner in way too big of portions. Be sure to take some home with you and eat slowly.

For dessert, save money and go home and eat something more healthy with less calories. Or if you really want the dessert that the restaurant is offering, share it with someone, unless you haven’t met all your daily nutrients for that day.

For more restaurant tips visit: Mary Saucier Choate, M.S., R.D., L.D


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