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Eating Out Doesn't Have to Mean Excess Calories

Who didn’t eat too much at least once in the past 30 days?

Yeah, right; me neither.

So for those of you honest with yourself, realize that eating out doesn’t have to necessarily equate with eating poorly. Making wise choices at restaurants can prevent Americans from consuming hundreds of extra calories according to expert physicians and nutritionists.

A stunning statistic: The average American consumes close to 50 percent of his or her meals outside of the home (and fast-food restaurants are abundant).

When choosing a restaurant, experts recommend sandwich shops that offer vegetable toppings, which can add vitamins and nutrients to a quick meal. If you are a fan of fast-food places, try ones that offer soup or even chili as an option, particularly ones loaded with veggies, lean meats and beans. Avoid the cream- or cheese-based soups and beware the bread bowl, which can increase the calories by up to 1,000.

Here are a few fast-food menu tips to help Americans stay healthy:

Choose grilled, not fried. This can save 280 calories and 27 grams of fat.
Hold the high-fat extras. Cheese, mayonnaise and salad dressings can pack on up to 100 calories per serving. Avoid these extra ingredients unless low-fat versions are available.
Order small sizes. Opt for smaller portions and single burgers, rather than double or bonus sizes.
Avoid sugary drinks. These empty calories add up quickly and offer no nutritional value.
Save half for later. Wrap up the uneaten portion of your meal and have it for your next meal to save money and calories.

SOURCE: Loyola University Health System, news release, December 2011

HealthDay

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