While it’s recommended to avoid eating out, sometimes we’re in situations where that’s the only option. However, don’t let a crazy schedule get you off track. When eating out, here’s a few things to look out for:

• Avoid getting calories from beverages such as soda, juice, sports drinks, etc. Ask for water or unsweet tea with zero calorie sweeteners.
• Ask for no condiments/sauces or for them to come on the side to better control your intake. Low calorie condiments include mustard, pickle relish, and salsa.
• Choose meats that are grilled, baked, broiled, or steamed versus fried
• Instead of fries, look for other sides they offer which may include side salads, steamed vegetables, fruit, low fat yogurt, etc.
• Look at the menu ahead of time to see what options they offer. That way, you’re going out with a plan and don’t have to make a quick decision. That often leads to making unhealthful choices.

In conclusion, try to avoid eating out as best as you can, but use these guidelines to help you stay on track when it’s unavoidable. It’s best for all your foods to come from home. This may require more planning, but you could prep meals/snacks from home to take with you when you’re going to be out for a while. Some examples of foods to take with you in a cooler include:

• Rolled up turkey/chicken deli meat with low fat cheese
• Raw fruits and vegetables
• Nuts
• Low fat cheeses
• Low fat yogurts
• Chicken/tuna salad made with light mayo, eaten with whole wheat crackers

Our dietitian can help you determine the best habits that are going to work with your schedule, so don’t hesitate to give our office a call!