10 Tips for Dining Out

There is no doubt about it; Americans are eating in restaurants more often than ever before. In 1970 Americans spent just 26% of their food dollars on restaurant meals. Today we spend 46% of food dollars on eating out. This is likely the result of a fast paced lifestyle and more convenience of restaurants. What have also grown are restaurant portion sizes. The average restaurant portion size is large enough to feed three adults! Furthermore, studies have found a direct association between eating out and higher caloric intakes and higher body weights. This is important to know since obesity rates have doubled in the past 20 years and currently 65% of adults are obese.

This doesn't mean you have to forego eating in restaurants. This may not be realistic for many people's lifestyles. Instead, become more aware of what you are ordering and how much is on your plate. Here are 10 tips for dining out.

1. At lunch, opt for a deli sandwich with vegetable soup or side salad instead of a burger and fries. You can find these items in your local deli or supermarket.

2. Avoid specialty breads on sandwiches such as foccacia, baguettes or rolls, and choose whole grain bread instead.

3. Avoid anything mixed with heavy sauces or mayonnaise. (a tuna or egg salad sandwich in a restaurant may have more mayonnaise than you would add at home).

4. Get your salad dressings, sauces, and gravies on the side.

5. Eat half or even a quarter of the regular entrée or split the meal with a friend. Remember, most restaurant portions can feed 3 adults.

6. Share one dessert.

7. Skip the extra cheese on anything you order.

8. Choose lean meats such as chicken, turkey, or fish. A turkey sandwich in place of a roast beef sandwich can save you 100 calories and 10 grams of saturated fat.

9. Go easy on stuffed entrees- they're often loaded in fat and calories.

10. Avoid "super-sizing" combo meals. They may be an economic value but they can add up to 2000 calories for one meal!

The average American adult is gaining 2-3 pounds a year. That amounts to eating just 20 - 30 extra calories than your body needs each day. It really is the "little things" that put on excess weight. Where can you save a few calories?

© Meri Raffetto RD, 2004

Owner of Real Living Nutrition Services, Meri Raffetto is a Registered Dietitian and a recognized professional in the area of nutrition and wellness. She has received a bachelor's degree in both nutrition and psychology and has extensive experience in nutrition counseling and medical nutrition therapy. She offers individual nutrition counseling and has developed one of the only non-diet weight management programs available on the internet. For more information or to sign up for Real Living's free nutrition newsletter, visit http://www.reallivingnutrition.com.

---

Fat Lady in a Thin Body: WLS Patients Feel Like Imposters

Every weight loss surgery patient I've met said they at... Read More

What Obesity Debate?

This is a perfect example of how on-line weight loss... Read More

You Cant Lose Weight if You Listen to Your Family and Friends

I bet you already know all the health benefits for... Read More

Possible Pitfalls

There are as many reasons you've given yourself to eat... Read More

Fighting Obesity - My Pyramid Dietary Guidelines

If you are fighting the battle of the bulge (overweight... Read More

Staying Toned After Weight Loss

Staying Toned After Weight Loss Following significant weight loss,... Read More

Heres A Diet That Wont Work

How's this for a diet: Take in fewer calories than... Read More

Learn the Truth About Weight Loss and Getting Great Abs

Debunking The Ab MythAb training has been done to death... Read More

4 Tips for Fast Fat Loss Part I

Fat Loss Tip #1) Train With WeightsWorking out with weights... Read More

Understand the Science of Obesity And Youre On Your Way To Conquer It

Many people think obesity means that a person is overweight,... Read More

Weight Loss Problems at Their Worst ?America is on the Path of Delusion, Depression, and Destruction

Am I missing something here? If I am, someone please... Read More

Diet Information - Dieting and Weight Loss Myths That Will Keep You From Losing Weight

You've heard them before and may even have believed some... Read More

How To Burn Fat The Easy Way...The Only Way?

You have heard enough about losing weight with various means... Read More

The Hated Cellulite Cure That Works

Cellulite is not a medical condition or an aesthetic mutiny... Read More

Weight Loss the Easy Way!

With weight loss comes a lot of dedication and change... Read More

LapBand Surgery. The Rules of the Road...Part 1

When you begin the decision making process to have Weight... Read More

Know How Many Calories To Cut For Permanent Weight Loss

It is not recommended to lose more than 1 pound... Read More

Are Fruits Making You FAT?

I want to make this perfectly clear, fruits are healthy... Read More

Close Kept Secrets to Weight Loss Lesson #13

Life is great, isn't it? Stop and just look around... Read More

Gastric Bypass ? The Nightmare for Food Lovers

While the gastric bypass may seem like the perfect solution... Read More

Weight Loss vs. Fat Loss

In order to lose weight, your body must burn more... Read More

Hybrid Sweeteners in Todays Health

What is the advantage of these new half sugar and... Read More

Obesity and Weight Loss ? Muscle and the Importance of Low Body Fat!

Today you have a good chance of getting diabetes or... Read More

Weight Loss Pills: Miracle Drugs or Money Wasters?

Losing weight is a lifelong commitment. It takes patience and... Read More

8 Ways to Rev up Your Metabolism

Yes it's true- and so unfair. As we get older... Read More

South Beach Diet Overview

Developed by Dr. Arthur Agatston, The South Beach Diet touts... Read More

How To Lose Weight Without Losing Your Mind!

Ah the ever present battle to lose those unwanted pounds.... Read More

Barriers to Healthy Diets -- Removing them is not as hard as you think

Barriers to healthy diets are placed into four broad categories:... Read More

Rating the Fad Diets

THE 200 POINT SYSTEMWith so many different diets available, how... Read More

Can I Eat Sugar Alcohols On My Low Carb Diet?

"Polyols" or sugar alcohols are a number of different carbohydrates... Read More

Hydrate to Lose Weight: Drinking Water & Its Relationship to Weight Loss

It all begins with water .... Water makes up 75%... Read More

From Now On, Europe Focuses On Dieting Pills

A state of emergency has been recently put on European... Read More

Milk: The Weight Loss Drug

Lose Weight - Grab A GlassIn childhood, we heard it:... Read More