Tips for Ordering when Dining Out

Going out to eat is a favorite pastime for many Americans. Unfortunately, many restaurant foods are prepared in ways that increase calories, fat, and sodium. Restaurants also tend to give portion sizes that are too large, and we tend to consume them. It is easy to consume a whole days worth of calories in one restaurant meal.

An article from the National Institutes of Health outlines a study from the National Heart, Lung, and Blood Institute that shows that eating fast food more than two times a week is linked to weight gain and increased risk of diabetes later in life. The main culprits leading to weight gain in restaurant food are large portion sizes and preparation with high fat/high calorie ingredients. Fortunately, there are tips and tricks that can be used when dining out to reduce calories and fat.

Many restaurants, especially fast food chains, have nutritional information available. All you have to do is go online to find it, or ask at the restaurant. McDonald’s now displays nutritional information on the food packaging. By utilizing the nutritional information available, you can plan ahead to order foods that are lower in fat and calories.

When nutritional information for the restaurant you are dining at is not available, knowing keywords is important. Foods lower in fat and calories tend to be: grilled, broiled, or steamed. Foods high in fat and calories often include the words: creamy, breaded, or fried. When ordering, do not be afraid to ask how the dish is prepared and request substitutions to make it healthier.

Here are some tips to lower calories and fat:
• Request sauce/dressing on the side and use a small amount.
• Substitute salad, vegetables, or baked potato for French fries.
• Order a broth-based (clear) soup over a creamy one.
• Ask for cheese to be left off salads, burgers, etc.
• Ask for foods to be cooked in less/no oil.
• Ask for smaller portions when possible.
• Share your meal with someone.
• Ask the server to serve only half your meal and place the rest in a to-go box.

Example of changes to reduce calories and fat when ordering:
Higher fat meal
Breaded chicken strips
French fries
Salad with Ranch dressing
Cream of potato soup

Lower calorie/fat choice
Grilled chicken breast
Steamed vegetables or baked potato
Salad with dressing on the side and no cheese
Minestrone soup



Having strategies for ordering healthier when you go out to eat is important. Frequently dining out can contribute to weight gain due to the high calorie content and large portions of restaurant foods. Many restaurants, particularly fast food chains, provide the nutritional information of their products online. There are keywords to look for and tips to use to lessen the calories and fat in restaurant meals. You don’t need to give up eating at restaurants to avoid weight gain, but planning ahead and ordering wisely will benefit your waistline and your overall health.

To view article use the following link:
http://www.nih.gov/news/pr/dec2004/nhlbi-30.htm