Eat Wise & Exercise

Healthy Ways to Dine Out

As always, try to use moderation when you are dining out. Don't skip meals in order to splurge at a restaurant. On the other hand, if you know you are eating out you can reduce your intake at other meals to budget for some extra calories. Don't have list of "bad or forbidden foods" but on most occasions try to use the below tips for a healthier dining out experience.

Record the number of times you eat out during this week and try to reduce the number. Discover what influences your decisions to eat out and see if it can be reduced by planning meals in advance.
Make a plan before you enter the restaurant. Some restaurants offer their menus and nutrition information online. Learn what your healthiest choices are and make a plan to order one of them.
Just say no to mindless eating. Eating the bread, chips, or rolls that are put on your table can add up to anywhere from 200 to 600 calories before you even get your meal. Many times we eat it just because it's there!
Drink water with your meal. Eliminating the soda, sweet tea or lemonade can cut at least 100 calories from your meal. A 100 calories a day reduction can result in 10 pounds lost per year. If water is too bland, add a lemon or order sugar-free soda or tea.
Cut out the cream sauces. Tomato-based sauces are lower in fat and calories. Choose mustard instead of mayonnaise. Choose salsa instead of sour cream.
Forget about fried food. Fried is the worst way to cook food because the process adds both saturated and trans fat to your food. These are the fats that will clog your arteries and raise your cholesterol.
Don't supersize or order extra cheese.
Ask for the doggie bag when your meal is served. Pay attention to your physical hunger and stop eating when you are comfortably full. Take the rest home to enjoy for another meal or snack.


Eat Wise & Exercise Home Easy Tracker (PDF Format) Contest Winners Past Weeks Experts Resources FAQ Last Year's Program Sponsored by LIVE FOR LIFE, Duke's employee health promotion program, Eat Wise and Exercise is a 10-week program from January 14 through March 23, 2008 — during the program you'll receive useful and practical information to improve your diet and exercise, and LIVE FOR LIFE coaches will keep you motivated. LIVE FOR LIFE at Duke Box 3200 DUMC 04290 Red Zone Durham, NC 27710 Phone: (919) 684-3136 Fax: (919) 681-0555 lflprogm@mc.duke.edu		LIVE FOR LIFE >> Eat Wise & Exercise >> Healthy Ways to Dine Out
		Healthy Ways to Dine Out As always, try to use moderation when you are dining out. Don't skip meals in order to splurge at a restaurant. On the other hand, if you know you are eating out you can reduce your intake at other meals to budget for some extra calories. Don't have list of "bad or forbidden foods" but on most occasions try to use the below tips for a healthier dining out experience. Record the number of times you eat out during this week and try to reduce the number. Discover what influences your decisions to eat out and see if it can be reduced by planning meals in advance. Make a plan before you enter the restaurant. Some restaurants offer their menus and nutrition information online. Learn what your healthiest choices are and make a plan to order one of them. Just say no to mindless eating. Eating the bread, chips, or rolls that are put on your table can add up to anywhere from 200 to 600 calories before you even get your meal. Many times we eat it just because it's there! Drink water with your meal. Eliminating the soda, sweet tea or lemonade can cut at least 100 calories from your meal. A 100 calories a day reduction can result in 10 pounds lost per year. If water is too bland, add a lemon or order sugar-free soda or tea. Cut out the cream sauces. Tomato-based sauces are lower in fat and calories. Choose mustard instead of mayonnaise. Choose salsa instead of sour cream. Forget about fried food. Fried is the worst way to cook food because the process adds both saturated and trans fat to your food. These are the fats that will clog your arteries and raise your cholesterol. Don't supersize or order extra cheese. Ask for the doggie bag when your meal is served. Pay attention to your physical hunger and stop eating when you are comfortably full. Take the rest home to enjoy for another meal or snack.