Making smart menu choices

Dining out doesn't mean you need to put your weight-loss program on hold. Here are some simple ways to stick with your plan while eating out:

• Once in a while, enjoy a meal at your favorite restaurants. If you know you're going out, keep your other meals smaller throughout the day so you can still splurge a little without completely blowing your calorie allowance for the day.
  
  
• If you're feeling extremely hungry, have a small snack like a piece of fruit or a hard-boiled egg before going out. This will help tide you over and help you avoid overeating at the restaurant.
  
  
• Ask your waiter if the chef has a "heart smart" dish he or she typically prepares.
  
  
• Don't be afraid to make requests. If you don't see a lower-fat or reduced-calorie choice on the menu, chances are the chef can make a few small substitutions to the regular menu items. Here are some examples:
  
  
  • If a dish is broiled, is it broiled in butter? If so, ask the server if the chef can use a little olive oil instead.
  • If a dish is fried, can it be broiled or steamed instead?
  • If there is a cream sauce, can you have marinara sauce instead?
  • Can they sauté items in white wine or olive oil, instead of butter?
    
    

• Ask for cream and butter-based sauces like Alfredo, Hollandaise, and Béarnaise to be served on the side, and just add a little to the dish yourself. This way you can still enjoy these rich sauces without overdoing it.
  
  
• When given a choice of side dishes, opt for rice pilaf, plain baked potato, and plain vegetables, as opposed to deep-fried or creamy items.

Buffets

Buffets can be full of temptations. Enjoy smaller portions of your favorite foods and don't be afraid to ask for lower-fat or reduced-calorie alternatives. Here are a few guidelines to bring with you through the line:

• Portion control is key. Take just a few bites of the higher-calorie foods that you love. The advantage of a buffet is that you are in control of how much you take. Don't go back for seconds if you're feeling full.
  
  
• Use a smaller salad plate instead of a dinner plate. It will fill up faster and help you control portion sizes. A smaller plate also gives the appearance of more food, which may help you feel more satisfied.
  
  
• Most buffets have a salad bar. Making a big green salad full of vegetables and topped with a low-fat dressing is a good choice. If you don't see a reduced-fat or reduced-calorie dressing, try a sprinkle of vinegar, lemon, and salt and pepper. Enjoy regular salad dressings in moderation.
  
  
• At the salad bar, focus on colorful vegetables and take only a few tastes of creamy cold salads like potato salad and coleslaw.
  
  
• When choosing pastas look for options with marinara sauce and take smaller portions of dishes in cream or butter-based sauces, which can be high in fat and calories. Enjoy baked pastas, like ziti or lasagna, in moderation.
  
  
• Carving stations are a good buffet pick. A few slices of turkey breast (without the skin) or lean beef are a good source of lean protein.
  
  
• Breakfast buffets. There are several good breakfast options at a breakfast buffet:
  
  
  • A small helping of eggs paired with two slices of whole-wheat toast and jam or a little peanut butter
  • Oatmeal topped with a little maple syrup or brown sugar
  • Cold cereals (high-fiber, low-fat choices, such as raisin bran, are best) and skim milk
  • Half of a bagel with jam or low-fat cream cheese

Portion control while eating out

Because you can't always control how much comes out of the kitchen, here are some ways to control portions when eating out:

• Ask the waiter to take your plate as soon as you are full. This will help you avoid consuming extra calories from food left on the plate.
  
  
• Ask the waiter for an extra plate when the meal is served; serve yourself a smaller portion and then have the rest wrapped.
  
  
• Ask if they can make a half-portion or "lunch" portion. Also, check out the appetizers. They are typically served in smaller servings and when paired with a salad, they can be the perfect amount of food.
  
  
• Split the dish. If you're dining with someone willing to split, this is a great way to control your portion.
  
  
• Eating soup as a first course may help you eat less. Choose broth-based soups, which are generally lower in calories than cream-based soups.
  
  
• Enjoy a salad before your dinner meals, not only for its nutrient content, but also to fill you up before the higher-calorie foods are served. Order a low-fat or reduced-calorie dressing. If one isn't available, try a sprinkle of balsamic vinegar with salt and pepper. Ask for the dressing on the side and use it sparingly.
  
  
• If served a bread basket, opt for whole-wheat or whole-grain rolls and ask for jam, jelly, or honey as a lower-fat alternative to butter. If you can't resist the temptation of filling up on bread before a meal, take one roll and have the waiter take the basket away. Enjoy items like biscuits, muffins, or toasted garlic bread in moderation.
  
  
• Meals are typically served with two side dishes, a starch (like rice or pasta) and a vegetable. Ask to substitute the starch and have two vegetables. Eliminating the starch can help cut calories.
  
  
• Eating out is a wonderful time to enjoy conversation with friends and family, so be sure to take time to savor your meal. Not rushing through a meal will help you eat more slowly, which may help you avoid overeating.
  
  
• Be aware of your beverage choices. Try to avoid caloric beverages. Drink water or other calorie free-beverages. If you choose an alcoholic or other beverage with calories, skip the refill.