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Hilary Basile asked:




If you’re watching calories and worried about eating out, the good news is that most restaurants these days provide plenty of options. Following are 20 tips for watching calories while eating out:

1. Order salad dressings and other sauces on the side.

This way, you have control over how much or how little you add.

2. Prepare it lightly.

Ask that the food prepared without butter or oil, or prepared “light,” with little oil or butter.

3. Order pasta dishes with tomato-based sauces.

The cream-based sauces are fat-laden. Tomato-based sauces are much lower in fat and calories.

4. Avoid soda or alcoholic beverages.

Drink water, diet soda, or unsweetened tea or coffee. This will save a lot of calories each day.

5. Share a dessert with a friend.

Half the dessert equals half the calories.

6. Avoid cream-based soups.

When choosing a soup, keep in mind that cream-based soups are higher in fat and calories than most other soups. Soup can serve as a great appetizer to a meal, or as an entree. Most soups are low in calories and will fill you up, so you eat less.

7. Order a healthy side dish.

Try steamed vegetables as a side dish instead of starch.

8. Use salsa as a topping.

For example, try salsa with a baked potato instead of sour cream, butter, cheese, or bacon. Salsa is very low in calories and a healthy alternative with a lot of spice.

9. Stop eating when you are full.

Listen to the cues your body gives you.

10. Use mustard instead of mayo.

Order sandwiches with mustard rather than mayonnaise or “special sauce.” Mustard adds flavor with virtually no calories.

11. Take half of your meal home.

The second half can serve as a second meal!

12. Order two appetizers instead of a meal.

Try an appetizer and a salad as your meal instead of ordering a complete meal.

13. Choose side dishes wisely.

If you have a choice of side dishes, opt for baked potato or steamed vegetables rather than french fries. Even if choices are not listed, ask your server to substitute vegetables or a baked potato for french fries.

14. Look for items on the menu that are baked, grilled, dry-sauteed, broiled, poached, or steamed.

These cooking techniques use less fat in the food preparation and are generally lower in calories.

15. Ask for low calorie or low fat meals.

Don’t be afraid to ask for special low calorie or low fat preparation of a menu item.

16. Pass the bread basket around.

Plain bread or yeast rolls are relatively low in fat and calories. It’s the butter and oil you add that increases the fat and calories.

17. Choose entrees with fruits and vegetables as key ingredients.

Enjoy the flavors they offer. Fruits and vegetables are a good source of dietary fiber as well as of many vitamins and minerals.

18. Choose foods made with whole grains.

Try whole wheat bread and dishes made with brown rice.

19. Use herbs.

Enjoy foods that are flavored with fresh herbs rather than fats such as oil and butter. Herbs add a unique flavor to any dish.

20. Send back unwanted munchies.

Ask your waiter or waitress to remove the bottomless pit of tortilla chips placed on your table to munch on as you anxiously await your meal. It’s unnecessary calories.

Use these 20 tips for watching calories while eating out, but remember not to deprive yourself of the foods you love as all foods can fit into a well-balanced diet.

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