Eating Out

On many occasions you may find yourself eating
away from home. If good food choices are made, it is
possible to follow the dietary guidelines when dining
out. It is likely that many of you eat five or more
meals per week away from home. Learning to "eat O_n average,

out" is a very important aspect of optimizing your Americans eat 1 of 3
health, fitness, and performance. meals away from

home each day.

Tips for Healthy Eating in Restaurants

♦ Order foods high in complex CHO (see Chapter 2, page 8).

♦ Choose foods described as baked, broiled, steamed, poached,
smoked, roasted, grilled, flame-cooked, and marinara.

♦ Order green salads, plain potatoes and rice. Ask for any
condiments, such as salad dressings, gravy, cheese, croutons and
sour cream "on the side;" use only a portion of what is served.

♦ Order dessert after you have eaten your main course only if you
are still hungry. Select sorbet, sherbet, frozen yogurt, ice milk,
fruit, or angel food cake.

♦ Trim all visible fat off the meat.

♦ Limit portions of margarine, butter and sour
cream.

♦ Eat plain rolls, breadsticks or crackers rather
than biscuits, chips or nuts as an appetizer.
Or ask for your salad to be served as your
appetizer.

♦ Avoid foods described as fried, breaded, battered, flaky, crispy,
creamy, au gratin, puffed, loaded, and tempura. Also, avoid
hollandaise and bearnaise sauces.

Limit alcohol consumption.