1. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.
2. Menu terms that often mean more fat and calories: batter-fried, pan-fried,
buttered, creamed, crispy, breaded. Choose only occasionally.
3. For a lighter meal, consider ordering an appetizer in place of a main course.
4. It’s OK to make special requests, just keep them simple. For example, ask
for a baked potato or side salad in place of French fries; no mayonnaise or
bacon on your sandwich; sauces served on the side.
5. Hold the bread or chips until your meal is served. Out of sight, out of mind.
6. If you’re planning a special dinner, have a light breakfast and lunch.
7. Limit alcohol. Alcohol increases your appetite and provides calories without any nutrients.
8. Order one dessert with enough forks for everyone at the table to have a bite.
9. Split your order. Share a dish with a friend or take half home for another meal.
10. Boost the nutrition in sandwiches by adding tomato, lettuce, peppers or other vegetables.
Adapted from: Finding Your Way to a Healthier You, U.S. Department of Health and Human Services, U. S. Department of Agriculture.