Healthy Eating When Dining Out

Drinks

When dining out, it's important to choose healthy drinks:

• Opt for water or sugar-free beverages like unsweetened tea, coffee, light lemonade, or diet soda.
• Avoid sugary drinks such as regular soda, sports drinks, or sweet tea.
• If you drink alcohol, limit yourself to one drink for women and two for men, and avoid sugary mixed drinks.

Buffets

Buffets can be challenging due to the abundance of choices. Here are some tips to make healthier decisions and avoid overeating:

• Limit yourself to one plate of food.
• Use the plate method to control portion sizes.
• If you want a second helping, go for a salad with a variety of vegetables and a low-calorie dressing.
• If you've eaten more than usual, skip the dessert area.

Restaurants

Eating out can lead to overeating, but you can stick to your meal plan by making healthy choices and controlling portions:

• Many restaurants offer healthier menu items, often marked with a symbol or listed separately. Choose from these options when possible.
• Ask the server not to bring free items like bread or chips to the table.
• If you do have bread or chips, count them as part of your meal. If you eat some bread, skip the pasta, corn, tortilla, or rice in your main dish.
• Start your meal with a salad or broth-based soup, then split an entrée with someone.
• Request all dressings and sauces on the side.
• Check the restaurant’s nutrition information, either on your phone or before you go.
• If your plate has more food than you usually eat, ask for a container and pack up part of the meal before you start eating. This way, you'll have leftovers for another meal.

Healthier Sides

Many restaurants offer healthy side options, but if not, ask the server for alternatives:

• Choose a small salad or fruit instead of chips or fries.
• Ask for double the vegetables instead of the starch, especially if you had bread or chips before the meal.

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