Information about the Kentucky State University Cooperative Extension Program
Eating Healthy When Eating Out
Nilima Mishra, State Specialist for Dietetics and Human Nutrition
Eating out is fun. We eat out to socialize. We get to spend some happy time with friends and family when we eat out together. But studies have linked eating out with overeating and unhealthy food choices. We should try to minimize eating outside food, as much as possible.
Tips for Eating Healthy Even When We Are Eating Out
Read menu online before you go to a restaurant or before you place an order:
This will help you in making healthy choices before you get hungry and indecisive.
Always make a reservation:
Always make a reservation:
Long waiting period can make you hungrier.
This may drive you to order more food or make high calorie choices.
It is helpful to carry some healthy snacks to munch on, if the waiting time becomes long.
Eat some healthy snack Before you leave home: This will help you not to crave for wrong choices and overeat.
Some snack options: Nuts, fruits, yogurt etc.
Drink water before eating. Keep sipping water in between meal:
between meal:
Water is best drink of choice instead of sugar sweetened drinks.
Sipping water will help you consuming fewer calories.
Drinking green/herbal tea without sugar is also a good option.
Pay attention to how the food is cooked. You can also ask the server:
Order for steamed, roasted, baked, grilled or poached food.
These methods require use of less fats so low calories.
Stay away from food which is fried, creamy cheesy, crunchy, crispy, smothered.
These methods usually require more fats so more calories.
These methods usually require more fats so more calories.
Place your order before everyone else:
This will help to stick to your choice of food and not get influenced by other's choices.
Avoid unlimited buffets:
It is difficult to estimate portion size. It's Difficult to watch what you are eating due to tempting spread of food.
If you are stuck with buffet then use smaller plates.