Eating out is, in a sense, eating blind. You don't usually have access to nutrition labels, so you don't realize how the cheese, butter, oil, sugar, and oversize portions are adding up. The veggies may arrive dripping with butter and cream. The bread's heavenly, but it's white and loaded with oil and butter. That salad that seemed so healthy may have more calories and fat than a cheeseburger.

Have a strategy. Don't let yourself get too hungry, especially before a dinner out. When you're hungry, your resistance to high calorie foods and snacks plunges.

How can you achieve and maintain your weight while still enjoying a night out for dinner? These strategies will help.
Plan Your Experience

* Spoil your appetite. Before you leave for dinner, eat something small, like a bowl of soup, a piece of leftover chicken, a piece of toast with low-fat cheese, or yogurt with fruit. Any healthy minimeal will be lower in calories and fat than an over-the-top restaurant appetizer.
* Know where you're going. Become familiar with the menu of your favorite restaurants, and try to picture what you're going to eat before you even walk in the door. Don't let the menu sway you! If you know what you are going to order, don’t even open the menu.
* Avoid the bread, or chip basket. It's one of the leading causes of overeating at restaurants. Tell them, “no bread” or “no chips”. If that's unthinkable, take one slice of bread to enjoy with your meal, or count out a few chips.
* Limit yourself to one alcoholic drink. Alcohol can weaken your ability to exercise thoughtful moderation with your food. Plus, it dehydrates you and offers no nutritional benefit. When you go out, limit yourself to just one drink, or order a bottle of fancy water instead.
* Because the body will use the alcohol for energy first (followed by carbohydrates, protein, and fat), when you drink and eat, the excess calories are often stored as fat. To keep the pounds from piling on, skip higher-fat entrées in favor of lower-fat fare when having wine with dinner.
* Drink water. You've heard this before, but we'll say it again: Drink water before, during, and after every meal, whether you're at a restaurant, at home, or anywhere else.

Placing Your Order

Don't feel shy or burdensome about ordering what you want. Running interference between the kitchen and your table is a server's job, and he or she wants to please you. (There's a tip at stake here . . .)

* Be constantly aware of portion sizes. You likely won't need an appetizer and an entrée. Order one or the other. It’s ok to have an appetizer as your meal.

* Plan to leave food on your plate, or request that half of your meal be wrapped before it even comes to the table. The bonus is that you have tomorrow's lunch (or dinner) already prepared.
* Appetizers are generally more realistic portion sizes. Order your favorite as a meal with a side salad.
* Ask Questions! Is it fried? What kind of sauce comes with it? What sides are served with each dish? Can I get brown rice instead of white?

* Always request sauces and dressings on the side. You'll realize how little sauce and dressing you really need.
* Order plenty of vegetables. Get a large mixed salad, or order vegetables sautéed in a bit of olive oil or steamed with sauce on the side (so you can lightly dip them in the sauce).
* Sip some broth. Soup is a good high-volume food that will fill you up. Look for vegetable, broth-based, and bean soups. Avoid cream-based soups and chowders.


Don’t Give in and the End

Don't let down your guard down after you’ve ordered your meal, youl still need to exercise some caution once the meal arrives.

* Stay alert. It's easy to get caught up in an engaging conversation and eat everything on your plate without even thinking about it. Chew slowly, talk between bites, and recognize when you feel full. Have the server wrap up your leftovers.
* If you must order dessert, order one for the table. Three bites of the chocolate cake won’t hurt -- just make sure someone else finishes the rest. Otherwise, end your meal with refreshing green or herbal tea. Some teas are fruity and make a perfect replacement for dessert.

Healthy Dining!

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