Eating out has become a common practice these days. For some people, eating out is an occasional treat. For others, it is has become a frequent part of their everyday lifestyle.


When it comes to health and maintaining a healthy body weight, meals outside the home tend to be higher in quantity, calories, and ingredients that may not be the best options. For this reason, the more often you eat out, the more important it is to pay attention to what and how much you are eating.

Eating a healthy snack ahead of time can curb hunger so you are less likely overeat. Since quantities are often an issue, consider sharing appetizers and/or entrees with a friend. You can also ask for the smaller or lunch-sized portion instead of the dinner-sized one. Asking for the meal to be split in half to be taken home means you have saved both money and calories.

When it comes to appetizers, pass on the ones that are fried or have high-calorie sauces or cheese. Instead look for choices that are vegetable-based or lower in fat like shrimp cocktail, lettuce wraps, veggies or pita with hummus, or veggie-topped bruschetta.

Starting the meal with a broth-based soup or a salad can help you to feel full and reduce your intake of higher calorie foods. Some people like to wait until they have eaten these before ordering the rest of the meal, as they may then order less. If you are watching your sodium intake, you may want to skip the soup. With the salad, choose one that does not have a lot of high calorie extras and ask for the dressing on the side. Clear dressings are often a healthier choice than cheese-based or creamy ones.

Choose an entrée that is baked, grilled or broiled without an added fat source. Words like fried, batter-dipped, creamy, cream sauce, scalloped, au gratin, butter sauce, cheesy, or Alfredo — are indications of higher fat and calories. White fish is low in fat and calories and oily fish, although higher in calories, has heart-healthy omega three's. To keep the meal full of nutrients and less calorie-dense, fill up on veggies. Ask for a double portion of lower calorie vegetables in place of high calorie side dishes.

If you are eating out with children, consider having them share a healthy entrée with you. Children's menus tend to be high in calories and fat (hot dogs, mac and cheese, etc.). Sharing also means that both adult and child eat more reasonable portions — plus it reduces both food waste and cost overall.

At Italian restaurants, choose entrees that are red sauce-based rather than cheese, butter, or cream-based. Ask for pizza and other entrees that have more vegetables and less cheese. Go for thin crust instead of thick. Bacon, ham, sausage and pepperoni are high in sodium.

At Asian restaurants, consider dishes that are steamed or stir-fried. Look for options with a lot of vegetables and lean protein sources. If there is batter on the chicken or other items in the dish, they have probably been fried and the calories are higher than you may want. It is difficult to eat low sodium as many of the Asian sauces contain some form of sodium. For dipping, a mustard or fruit sauce can be a lower sodium substitute for soy sauce.

At Mexican restaurants, unless you adore chips, ask that they not be brought to the table as the calories add up very quickly. Try the fajitas, burritos without cheese, or enchiladas with red sauce or salsa instead of cheese. Salsa is a healthy choice with almost no calories. Guacamole contains heart-healthy omega three's, but limit the portion if you are watching calories. Chili or grilled meat, chicken or fish are other good choices. Plain beans and rice are a healthy side dish, but refried beans can contain a lot of calories and fat.

At Greek or Middle Eastern restaurants, choose grilled or roasted items rather than creamy ones. Go for vegetable and bean dishes. Hummus and pita make a great appetizer. Nuts are a common ingredient that add great nutritional value but are higher in calories, so consume in smaller amounts if you are watching calories. Whole grain dishes, like tabbouleh, can add good fiber and nutritional value. Olives and olive oil are a healthful part of many dishes, but do add calories. Feta cheese contains some saturated fat but the amount is lower than in many other types of cheese. Ask for dressings, sauces and cheese on the side when possible so you have better control.

No matter where you are eating, be cautious with your beverages. Many can provide unwanted calories. Alcoholic beverages not only add a lot of calories, but they can lower your resolve to eat healthfully at that meal.

If you are still in the mood for dessert after your meal, order one for the table and share. Savoring one or two bites can satisfy your taste buds without countering your health and weight goals. Consider opting for fruit-based or lower fat/lower sugar baked goods — like biscotti or fortune cookies.

As with any food you consume, eat slowly and mindfully. This not only adds to the enjoyment, but it also lets your body better regulate the fullness cue that tells you when you have eaten enough.

Pamela Stuppy, MS, RD, LD, CSSD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine, and Portsmouth. She is also the nutritionist for Phillips Exeter Academy and is teaching teaching healthy cooking classes at the Stonewall Kitchen Cooking School. Visit www.pamstuppynutrition.com.