Dine Out/Take Out: A Guide to Healthy Eating

Eating well doesn’t have to take a backseat when dining out or ordering takeout. Regardless of your age, prioritizing a nutritious diet is key. Here are some concise tips according to the USDA guidelines to help you make healthier choices:

Menu Mastery: Choose dishes prepared by baking, broiling, grilling, poaching, steaming, boiling, or roasting to limit excess saturated fat and salt. When in doubt, ask about preparation methods.

Veggie Start: Kick off your meal with a salad or veggies. This strategy fills you up faster and ensures you get essential nutrients.

Share and Conquer: Restaurant portions tend to be generous. Consider sharing a meal or saving half for later to manage portion sizes.

Fruit and Veggie Embrace: Opt for dishes showcasing vegetables like stir-fries, veggie wraps, or kabobs. Include fruit as a side or dessert to boost your produce intake.

Plan Ahead: Check online menus before ordering. Seek options lower in calories, sodium, and saturated fat to make informed decisions.

Savvy Sauce Selection: Choose vegetable-based sauces like marinara over creamy alternatives to cut down on saturated fat. Ask for sauces on the side or request reduced/no sauce for customization.

With these tips, you can savor your dining experiences while staying on track with your healthy eating goals.

USDA Food and Nutrition Service. “DineOut/TakeOut”. U.S. Department of Agriculture, March

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