Dining Out-To Cheat or Not to Cheat?

Dining out can be a challenge for anyone whether we are watching our weight or not. There are so many choices. Americans dine out more than ever. And portions are larger than ever. Restaurants, however, are more accommodating to health and diet needs than they were in the past. Really think about the food you are going to choose and ask yourself if the calories and setback are worth it. Here are some tips that might help you in making choices when you do eat out.

• If you are busy and eat out often, avoid considering dining out a special occasion. When we think of dining out as a special occasion or celebration, we tend to overeat and indulge in foods that we may not otherwise eat.

• Budget your calories throughout the day: if you know that you are going out to eat for dinner, try to reduce your intake at breakfast and lunch so you can "save" some of your calories for when you dine out.

• However, you may want to have a small snack to help curb your appetite before dining out to help you avoid eating too much at your meal.

• If you know where you will dine out, look up the menu (and nutrition information, if available) online and decide what you will eat before you get to the restaurant. This way you are in control to choose a lower calorie, lower fat meal option and are not overwhelmed by the menu options and careless about eating healthy when you arrive at the restaurant hungry.

• Split your meal with a friend or family member. Most restaurants serve portions that are two to three times what we need! Otherwise, have the serving staff put half of the meal in a to-go box before it is brought to the table.

• Avoid all the extras, as these calories add up quickly: bread and butter on the table, sweetened drinks, appetizers, side items and desserts. Instead focus on a healthy balance of lean proteins, low fat carbohydrates and fruits and vegetables.