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How to Dine Out When You're Weighing In

Americans are eating out more than ever. We eat approximately 1/3 of our meals outside of the home, which can be a problem because many of the foods available in restaurants are higher in fat and calories. However, by making sensible choices, eating out can be a healthy and fun experience.

When eating out, be assertive and take charge. For example, ask questions about the menu, is the food prepared with butter? Is the chicken fried or broiled and what type of sauce is added to the vegetables, if any? By asking for foods like sauces, cheeses and gravies on the side, you can reduce the amount of fat and calories in many of the "regular" items on the menu. Or, if you think you'll be tempted to eat those "side items" ask to have them removed all together.

Try these ten tips the next time your are dining out:

1. Order appetizers instead of full meals - you'll get more variety, smaller portions and fewer calories
2. Share a meal - Restaurant entrees are generally too much for one person. For example a normal serving of pasta is one cup, but some restaurants serve as much as 3 cups in one entrée - which equates to 300 hundred calories (and that doesn't include the sauce)!
3. Pass on desserts and appetizers (they can double your calorie intake)
4. Choose a diet soda or low-calorie beverage instead of a regular one - remember beverages can add excess calories to a meal
5. Plan ahead - choose a restaurant that already offers healthy, low-fat food, (or at least offers plenty of variety so that you can make a healthy selection)
6. Ask for fruit, a salad or steamed vegetables on the side in place of french fries or potato chips
7. Don't go to the restaurant famished - you'll have less will power and you'll be more likely to splurge on higher-fat items
8. Ask if you can order a child's portion or lunch portion (which is usually much smaller)
9. If the restaurant offers rolls or another type of bread before dinner - skip it! You'll never miss the extra calories
10. Cut your portion in half and immediately place it in a "to-go" box (ask for one in advance). With half of your entrée gone, you won't be tempted to over indulge. Plus, you'll get more bang for your buck. Two (or three) meals for the price of one!

It is possible to eat healthy while eating out. By using a few practical tips you can save yourself extra fat and calories and still enjoy your favorite restaurant.