Can you dine out and still eat a healthy diet? Yes, of course, say authors Ruth Ann Carpenter and Carrie Finley in their book Healthy Eating Every Day.
Try these defensive dining strategies (some ideas you might not have considered before):
- Split an entrée with a friend and then order extra sides of steamed vegetables.
- Share one dessert among several people at your table.
- Order a la carte, a child's plate, or lunch portions even at dinner meals.
- Substitute a small salad or fruit for French fries or chips.
- Be the first to order so you are not swayed by what other people order.
- Try something new in the fast-food lane such as a grilled chicken sandwich, salad, yogurt, or fruit.
- Supersize only if you are sharing the meal with someone.
- When the convenience store is your only option while on the go, select whole-grain snacks or pretzels, a bean burrito, dried fruit such as raisins, soft pretzels, or graham crackers.
- When a vending machine is all that's available, push the button for 100-percent fruit or vegetable juices, low-fat milk, nuts, cereal bars, or pretzels.
- When served a large-sized portion, eat just part and save the rest for later.
- Opt for thin-crust cheese pizza, or an all-veggie pizza, or one with half the meat.
- At sports events, pick the small popcorn or bag of peanuts instead of nachos.
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