Healthy meals when dining out

Going out for meals is a wonderful treat. But ordering foods high in fat and calories can lead to some not-so-wonderful consequences, including weight gain and high cholesterol. The tips below can help you and your family pick healthy and delicious food at any restaurant in town.

• Ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  
• Ask for whole-wheat bread for sandwiches.
  
• Start your meal with a salad packed with veggies to help control hunger and feel satisfied sooner.
  
• Choose main dishes that include vegetables, such as stir-fries, kebobs, or pasta with tomato sauce.
  
• Order steamed, grilled, or broiled dishes instead of fried or sautéed items.
  
• Order an item from the menu instead heading for theall-you-can-eat buffet.
  
• Order an appetizer or side dish instead of an entrée.
  
• Share a main dish with a friend.
  
• When your food is delivered, immediately set aside or pack half of it to go.
  
• Resign from the “clean plate club” – when you’ve eaten enough, leave the rest.
  
• Ask for salad dressing to be served “on the side,” so you can add only as much as you want.
  
• Order foods that do not have creamy sauces or gravies.
  
• Add little or no butter to your food.
  
• Choose fruit for dessert or skip it altogether.

Source: United States Department of Agriculture (www.MyPyramid.gov)