More than one third of adults in our nation are obese, with more than two thirds of adults categorized as overweight or obese. With obesity on the rise, some argue that eating out might be one of the many causes of obesity. Society is moving faster and faster every day, a situation that, unfortunately, has made eating out commonplace. So we come to the question, can we stay healthy and eat out? In short, my answer is yes—but it takes work, planning and willpower! Below you will find tips for eating heathy when eating out:
- Choose water only for your beverage.
- Ask for whole wheat bread.
- Start your meal with a salad packed with veggies, with salad dressing on the side.
- Chose main dishes loaded with fruits and veggies, lighter on meats.
- Choose red sauces over white sauces.
- Order steamed or grilled dishes.
- Once you get your order, immediately put half in a box to take home.
- Share a main dish.
- If there is something you would like to order, but it’s not on the menu, request it anyway. Most restaurants will accommodate.
- Order from the “sides” section only.
- Share an appetizer and order a salad.
- Years ago it was a treat to eat out. Eating out has become commonplace now. Choose an item that you might make at home. Eat a portion that you would eat at home.
- If traveling, pack fresh fruit, fresh veggies, nuts or string cheese to help avoid stopping for sweet or fatty snacks.
Along with eating healthily, it is important to get adequate sleep (at least eight hours nightly) and plenty of exercise (10,000 steps per day). Before starting any diet or exercise program, please consult with your health care provider for questions.
Melanie Yunger is a nurse practitioner, wife and mother of two.