Restaurant Eating

Divide your food in half before you begin to eat, take the other half home and refrigerate within 2 hours, 1 hour if it is during the summer.

Regardless of the size of your meal, don’t forget the 20-minute rule.  Research indicates that it takes 20 minutes for your stomach to tell your brain that you are full.  Practicing the 20-minute rule will help you avoid the feeling of being overstuffed.

General basics to remember when dining out

• Call ahead and ask about the menu
• Write down food choices before dining out
• Look over the choices at a buffet
• Share a meal with a family member or friend
• Choose an appetizer portion, as they tend to be smaller
• Ask your server for half portions
• Eat a salad instead of bread, crackers or cheese
• Eat slowly

Don’t be misled when dining out

Be aware of cooking terms that signal higher fat and sodium foods.
Choose foods that are baked, broiled, grilled, poached or steamed.  Avoid the following preparation methods:

Higher Fat

• Buttered or buttery
• Sautéed
• Fried, pan-fried
• Deep fried, French fried, crispy
• Breaded or battered
• Creamed, creamy, in cream sauce
• With gravy
• Au gratin, in cheese sauce
• Scalloped

Higher Sodium

• Smoked
• Pickled
• Barbequed
• In broth
• In cocktail sauce
• Teriyaki
• With soy sauce

Choose the following when dining out

• Broiled meats with no sauces
• White meats- chicken, fish or turkey
• Fresh, baked or roasted vegetables
• Fresh fruit for dessert
• Frozen yogurt with fruit for dessert
• Choose whole grain rolls and bread
• Drink low-fat milk or water

Make special requests when dining out

• Ask how a dish is prepared
• Request substitutions, ask for a vegetable in place of fries
• Ask that the salad dressings and condiments be served on the side so you can control how much you add