Eating out is a great way to spend time with your friends. But, it can make for a tricky situation when it comes to eating healthfully. You have plenty of options to choose from when you go out to eat. Here are some tips to help you get started.

• Watch the portion sizes.
  • When you get your meal, immediately put half of it in a take home container.
  • Order an appetizer sized dish.
  • Split a main course or a dessert with a friend.
    
    
•  Plan ahead.
• Eat lighter meals the rest of the day if you know you are going to have a large meal that day.
• Don't skip other meals to 'save up' calories. This can backfire and make you overeat later.
• Call ahead to find out what kinds of foods the restaurant offers.
  
  
•  Don't be afraid to make special requests.
• Ask to have dressings on the side.
• Substitute a salad for a higher fat side dish.
• Balance a high fat entrée with a low fat side dish.
  
  
•  Ask questions about how a dish is prepared or what a dish contains.
  
  
• Take your time.
  • It takes 20 minutes for your stomach to tell your brain that it is full.
  • Saver each bite and enjoy the time with your friends.
    
    
• Plan for eating at a buffet.
  • Check out the buffet to see your options.
  • Choose a salad (watch the dressing) on your first trip to the buffet.
  • Go back for the main course.
  • Use smaller plates for portion control.
    
    
• Watch the alcohol. A drink or two may increase your appetite.
  
  
• Watch salad bars!
  • Limit dressings and prepared salads, like potato or pasta salads.
  • Stick to the fresh fruit and vegetables.
  • Choose a small amount of protein like chicken, eggs or beans.


• Enjoy dishes that are grilled, broiled, steamed, baked, or roasted more often than fried, breaded, sautéed, or creamed.

For more information on dining out, visit www.restaurant.org