How can our family eat healthier?

Dining out tips

In real life, you cannot always cook your meals or eat at the dinner table. Here are some ways to make healthy choices when you are on the go:

  • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  • Ask for salad dressing to be served on the side. Then use only as much as you want.
  • Beware of high calorie foods on salad bars; like bacon, nuts, croutons,olives and cheese
  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Ask for whole grain bread for sandwiches.
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • Choose a "small" portion. This includes main dishes, side dishes, and beverages.
  • Order an item from the menu, instead of heading for the "all-you-can-eat" buffet.
  • Order an appetizer or side dish instead of an entrée.
  • Share a main dish with a friend.
  • If you can chill the extra food right away, take leftovers home in a "doggy bag."
  • When your food is delivered, set aside or pack half of it to go immediately.
  • Resign from the "clean your plate club" – when you've eaten enough, leave the rest.
  • Add little or no butter to your food.
  • Choose fruits or fruit sorbet for dessert most often.
  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.
  • Choose a salad or a grilled chicken sandwich (not fried) instead of a burger at fast-food restaurants. If you really want a burger, make it a small one without sauce, and skip the fries—or share them with a friend.