The Truth About Eating Out

We all love going out to eat, but eating out frequently, especially at fast food restaurants can be disastrous to your health. But, there are a lot of things you can do, and encourage your child to do, that will make eating out healthier:

• Split a meal or take half of your meal home with you
• Ask for low-fat dressing on the side and dip your salad into the dressing before each bite
• Use low-calorie condiments (ketchup, mustard)
• Choose whole-wheat bread as often as possible
• Ask for the nutrition information at the restaurant if you are concerned or unsure about what will be on the item. The most important nutrients to be concerned about are calories, saturated fat, added sugars, and sodium
• Avoid ordering appetizers
• Ask to have sauces and dressings on the side
• Choose grilled, baked, or broiled foods instead of friend foods

Tips to improve the nutrition of your meal based on the type of restaurant you're at:

Mexican Restaurant:
~ Order corn tortillas instead of flour 
~ Avoid eating chips before the meal
~ Remember that both cheese and sour cream will add many more calories to your meal

Chinese Restaurant:
~ Order your meal steamed, not fried
~ Order brown rice instead of white rice
~ Limit your use of soy sauce and choose a low-sodium variety

Italian Restaurant:
~ Ask if whole-wheat pasta is an option
~ Choose red sauces and avoid cream sauces
~ Skip bread at the beginning of your meal

American Restaurant:
~ Avoid ordering fried foods, including french fries 
~ Ask if leaner meat such as turkey and buffalo burgers are available, or order a veggie burger

All of the tips above are great for parents and children alike, but here are a few more restaurant tips specifically for your children's nutrition:

• Let your child try ordering foods beyond the typical kids' menu
• Encourage your child to try new foods (especially healthy foods) when you eat out
• Have your child order water or milk instead of soda or juice
• When ordering french fries, split the portion with your child. An even better option is to order a fruit or vegetable instead
• Know portion sizes--only give your child an appropriate amount of food to eat for his or her age. 

These tips were provided by the CATCH program.