It’s hard to maintain your weight and keep to your diet when you eat out all the time. But it doesn’t have to be; many restaurants have healthy items available. Use these tips to learn how to eat out healthy.

• Look for a healthy eating menu. Many restaurants have special menus for dieters; choices on these menus will be lower in calories and better for you.
• Opt. for steamed entrées rather than fried. Many Asian food restaurants have steamed entrées on their takeout menus; these entrées are far healthier for you and often include vegetables.
• Ask for your salad dressing on the side. If you apply the dressing yourself you are more likely to use less of it.  Salad dressings are high in calories, for low calorie choices try vinaigrettes rather than a mayonnaise based dressing.
• Add as many veggies as you can to sandwiches. When you have a choice of toppings at sub-shops, add lots of veggies, they are low calorie, good for you, and will help you stay fuller longer.
• Request that your food is cooked in vegetable oil rather than butter; many restaurants will do this for you.
• Look for whole grain options.
• Ask for egg substitute or egg whites in egg dishes.
• At breakfast request sugar free syrups and jellies.
• FACT: Beware of blackened entrées; they are typically dipped in butter.
• Avoid all you cat eat buffets. Keep your food portioned.
• Look for a small portions or light menu.
• Opt. for fruit or sherbet fro desert,
• Skip the fries; get a salad instead.
• Ask for sauces on the side so that you can control how much you eat.
• Ask for fast food items and sandwiches without mayo; choose healthy mustard instead.
• FACT: Pasty dishes are high in butter, fat, and calories.
• Avoid fried tortilla chips. Don’t even have them brought to the table or else you will be tempted.
• FACT: Meat portions should be the size of your fist, so skip the 20 oz. steak.
• At Asian restaurants ask that MSG be left out.
• Ask for nutrition facts. Many restaurants have them available.
• Share large entrees with family members, it can be cheaper and you will eat less. Be careful though, some restaurants charge for or do not allow sharing.

Healthy Places to Eat:

1. Subway- Lots of fresh vegetables, whole grain breads, and lean meats available. Healthy side items like yogurt and bottled water are available.  Many menu items have 6 grams of fat or less.

2.  Panera Bread- Lots of healthy sandwiches, soups, and salads. Many whole grain options available. The side items include fruit, baked chips, and bread. Avoid the deserts and pastries, these are not low fat.

3. Sweet Tomatoes (also called souplantation)- A salad bar restaurant with low fat soups and pastas available. Be careful to limit your portions.

4. Ruby Tuesday- Nutrition content is right on the menu, they use organic veggies, hormone free meats, as well as fat free cooking oil. Many also have salad bars.

5. Denny’s, IHOP, and Village Inn- all three of these breakfast standbys have separate diet menus. Each place offers whole grain and fruit options as well as low calorie syrups and egg substitutes.  Denny’s even has a Weight Watchers menu so you can count your points.