Dining-Out Strategies
		Take Action
		Quiz Yourself

Dining-Out Strategies

• Review menu descriptions carefully. Be watchful of terms that suggest that the menu item is high in fat or sodium.
• Ask how foods are prepared and what ingredients are used.
• Ask about serving sizes. Find out if petite servings or half-portions are available. Or, order an appetizer as your main dish to cut down on portion size.
• Ask about availability of food items not on the menu such as low-fat milk, fresh fruit or low-fat dressing.
• See if your special request can be accommodated. Ask if dressings or sauce can be served on the side and if foods can be prepared without added fat.

• Order a smaller sandwich or a half sandwich, if available.
• Ask for low-calorie dressings or mustard spreads rather than mayonnaise or oil.
• Request a 2-ounce portion of meat rather than the standard 4-ounce portion that is usually provided.
• Ask if reduced-fat meats and/or cheeses are available.
• Choose the leanest cuts of meat such as turkey breast or roast beef rather than pastrami or sausage.
• Ask for extra lettuce, tomato, peppers and onion for extra vitamins, minerals and fiber.
• Ask for a whole-wheat roll for the extra fiber.
• Skip the chips or share them with a friend.

• Choose plain sandwiches without the special sauce.
• Order items that are grilled rather than deep-fat fried.
• Order the childrens size meal.
• Select the small drinks, fruit juices or low fat milk.
• Order baked potatoes or salads as your entree.
• Avoid the super size meals and double decker sandwiches.
• Get your meal fast but eat it slowly and enjoy each bite. It takes 20 minutes for your stomach to signal to your brain that you have had enough to eat. So eating slowly can reduce the likelihood that you will overeat.
• Ask for nutrition information which is now available at many popular fast food restaurants. Compare items for fat, calorie and sodium content.
• It takes 20 minutes for your stomach to signal your brain that you have had enough to eat. So eating slowly can reduce the likelihood that you will overeat.

Take Action

Quiz Yourself

1. Drinking alcohol before your meal will suppress your appetite.

A. True B. False

2. Asparagus served with rich hollandaise sauce is a great low-fat selection.

A. True B. False

3. Broiled pork loin served with steamed vegetables and French fries would qualify as a low-fat meal.

A. True B. False

4. Before you go out to eat, its ideal to take the edge off your appetite by eating a piece of fruit or drinking a large glass of water.

A. True B. False

5. Eating slowly can actually help reduce the amount of food that you eat.

A. True B. False