Don't avoid restaurants when dieting! Eating out is fun and relaxing. You can eat out and eat healthy, too. Many restaurants offer delicious low-fat, low-cholesterol meals. The most important thing you can do is to be aware of healthy choices and to make wise choices. As with all things, moderation and sensibility are keys to success with any diet. Remember not to deprive yourself of the foods you love. All foods can fit into a well-balanced diet.

Eating Breakfast Out

Eat the higher protein food such as eggs, bacon, sausage, and ham. Soak up the extra grease with a paper towel or napkin.

If you need some carbs, go for a slice or two of whole grain or rye toast. If you have only biscuits to choose from, eat half the biscuit only.

As most buffets have fruit, choose the apples, pears, grapefruits, strawberries, and/or blueberries because they are lower in sugar. Avoid fruit juices  because they are filled with excess sugar, calories and sodium.

Use only a little bit of real sugar in your coffee and if you have to, use a very little bit of creamer.
 

• Drink water:  Good ways to avoid sugar filled drinks is to get water and/or unsweetened tea. Drink a lot of water before your meals to make you fuller and less likely to eat too much.
  
  If possible, avoid alcoholic drinks as they are high in calories. If you want an alcoholic beverage, stick to moderation. That means, in general, one drink a day for women, two a day for men.
   

• Start with soup or salad: Filling your empty stomach with soup or salad before a meal is a good way to keep you from bingeing on your entrée later. Be selective. A clear, broth-based soup with vegetables is particularly good as an appetizer because soups in general tends to decrease your appetite. Most soups are low in calories and will fill you up, so you eat less. Soup takes a long time to eat, its filling, its low calorie, and it's good for you.
  
  A garden salad also helps hold you over until your entrée arrives. When you order a salad, go for the vinaigrette dressings or your own oil and vinegar dressing. Most restaurant carry a low-fat dressing. You can ask for dressings to be served separately or on the side, and dip your fork lightly in the dressing to eat with each bite. This way, you have control over how much or how little you add. Beware of the chicken Caesar salad, as it is often higher in fat and calories than a cheeseburger.
  
  Things to remember when ordering a salad: 

1 tablespoon of grated cheese adds 28 calories and 2 grams of fat.

1 tablespoon of bacon bits adds 30 calories and 1 gram of fat.

1 tablespoon of salad dressing adds 60 to 90 calories and 6 to 9 grams of fat.
 

• Bread:  Plain bread or yeast rolls are relatively low in fat and calories. It's the butter and oil you add that increases the fat and calories. You can eat the bread, but leave out the butter! Limit yourself to one slice only. Most of us inhale the breadbasket while waiting for our entrée.
   

• Appetizers:  Healthy appetizers would be shrimp cocktail without crackers, stuffed mushrooms, or a few broiled or baked chicken wings with a little hot sauce.
   

• Main Entrée:  When out to eat, usually the more expensive the steak the less fat it contains. Avoid anything with "fried" or "creamy" in the name. They're a quick way to double the fat, calories, and even carbohydrates (especially from breading). Order grilled, broiled, baked, or boiled. Trim visible fat off meat and poultry. Remember, a 3-ounce portion of meat is about the size of the palm of your hand.
  
  Make a grilled chicken sandwich healthy by ordering it without mayonnaise or butter. Instead use a mustard.
  
  If you have to have a hamburger, then eat it without half the bread and load it with lettuce, tomato, and mustard and no mayonnaise.
  
  If you can not turn down a very fattening meal when you are over at a friend’s house or at a dinner party, then just eat a little and do a few more minutes of cardio that evening or the next day.
  
  Avoid those pasta plates that have very little protein, but has fattening sauce and full of carbohydrates. If you must have pasta, look for tomato-based sauces rather than cream-based sauces. Tomato-based sauces are much lower in fat and calories.
  
  Avoid fried foods whenever possible! Your arteries will thank you!
  
  If you have a choice of side dishes, choose a baked potato or steamed vegetables rather than French fries. Even if choices are not listed, ask your server to substitute vegetables or a baked potato for French fries.
   

• Desserts:  Leave a little time for your food to digest before you order a dessert. Give your stomach time to send signals to your brain you are full (it takes about 20 minutes). If you still want a dessert, consider splitting it with one of your companions. Remember, half the dessert equals half the calories.
  
  Some healthy choice desserts include sorbet, a yogurt dish, fruits, or melon. Another idea for dessert could be a cup of coffee with a small scoop of ice cream as your creamer.