Eating Out Without Going All Out

Sensible food choices aren't just for at-home meals. Making smart choices at restaurants are an important part of living a healthier lifestyle.

Dining at a favorite restaurant is a fun and convenient way for your family to enjoy a meal together. And many restaurants now offer low-fat and lower-calorie choices. Select foods for your child that will reduce the temptation to eat too much.

• Pre-select 2–3 items from the menu and let your child choose from them.
• Order appetizer or child-size portions so children aren't encouraged to overeat. If the portion is too large, take half of the item home for another meal.
• Request condiments on the side, and go easy on mayonnaise, extra cheese, sour cream, tartar sauce, butter or margarine, and regular salad dressings.
• Select foods that are easy for children to eat with their fingers. Carrot sticks, apple slices and fruit chunks are good choices.
• Try one new food each time you eat out with your child. Restaurants provide a good chance for the family to sample foods from other cultures or prepared differently.
• Limit the number of side dishes. Instead, share some of your food with your child.
• Select menu items that are broiled, grilled or baked. Avoid items that are described as fried, creamed, in gravy. These foods usually will be higher in calories.
• Order water, low-fat milk or a lower-calorie drink with the meal.
• Have beverages and bread served with the meal, rather than before. Hungry children some times fill up on these items while waiting for the meal to arrive.

Keep your balance! If your family indulges at one meal, ensure that the next two or three meals afterward include more fruit and vegetable choices. Or, increase your family's activity level with some extra walking, biking or other family activities.