Eating Out Healthy Don't go hungry all day because you are eating a big meal out in the evening. Eat a light breakfast and lunch, and snack on fruits and vegetables throughout the day - or you just might end up eating your meal so quickly, you won't enjoy it. If you are trying to lose weight, you can cut down on calories by opting for just two courses, or just choose two light appetizers, instead of an appetizer and a main course. Pay attention to how food is cooked. Fried and sautéed food is likely cooked in oil and probably higher in fat than food that is steamed, stir-fried or baked. Very often sauces and dressings are high in fat or oil. If you are trying to cut down on fatty foods, ask for sauces and dressings "on the side." Simple, plain foods are often the healthiest. You know where you stand with steamed vegetables, boiled rice and grilled chicken. However, in restaurants, fancy food comes with names that can disguise simple, healthy dishes or complicated fatty ones. Ask your wait staff for more information before ordering. They should be able to tell you how a dish is cooked and what ingredients go into the dish. Some restaurants serve mountains of food. Remember, just because it is on your plate, doesn't mean you have to eat it. If you are tempted, ask for a doggie bag as the food is served. Keep a reasonable amount on your plate to eat and transfer the rest to the bag or box to take home. It takes roughly 20 minutes for your brain to register that your belly is full, so leave a little time before ordering dessert. Dessert doesn't have to mean a double chocolate fudge cake sundae. Try sorbet, frozen yogurt or fresh fruit salad for dessert. Or share dessert. Get extras on the side. This includes salad dressings, sour cream, chocolate sauce, whipped cream, pancake syrup, etc. Use only the amount you need. Ask for smaller or half portions. Go easy on alcohol. Beer and wine can be high in calories. Eating out today? Look for food that is: Steamed Broiled Poached Roasted Grilled Baked Stir-fried

Choices at Fast Food Restaurants under 310 calories and 8 grams of fat*.

Arbys
7.5 Roast Chicken or Turkey Deluxe	260 calories	5 grams of fat
16.3 oz. grilled chicken salad	210 calories	4.5 grams of fat
Boston Market
5 oz. skinless rotisserie turkey breast	170 calories	1 gram of fat
¼ white chicken meat, no skin or wing	170 calories	4 grams of fat
¾ cup garlic and dill new potatoes	130 calories	2.5 grams of fat
2/3 cup steamed vegetables	35 calories	.5 grams of fat
Burger King
BK Veggie Burger (without mayo)	290 calories	7 grams of fat
BK Broiler chicken breast patty	140 calories	4.5 grams of fat
¾ cup garlic and dill new potatoes	130 calories	2.5 grams of fat
Chick-fil-a
Chargrilled chicken sandwich	270 calories	3.5 grams of fat
Hearty breast of chicken soup(cup)	140 calories	3.5 grams of fat
Chargrilled chicken salad	180 calories	6 grams of fat
Domino's
Breadstick (one)	116 calories	4 grams of fat
Double cheese bread (one)	141 calories	6 grams of fat
Barbeque wings (one)	50 calories	2.4 grams of fat
Hot wings (one)	45 calories	2.4 grams of fat
Kentucky Fried Chicken
Tender Roast Sandwich (no sauce)	270 calories	5 grams of fat
Corn on the Cob	150 calories	1.5 grams of fat
Mashed potatoes/gravy (4.8 oz.)	120 calories	6 grams of fat
McDonalds
Grilled Chicken Caesar Salad	100 calories	2.5 grams of fat
Fruit & Parfait (no granola)	280 calories	4 grams of fat
Pizza Hut
Thin, Veggie Lovers med. slice	190 calories	7 grams of fat
Thin, Ham, med. Slice	170 calories	7 grams of fat
Thin, Chicken Supreme, med. Slice	200 calories	7 grams of fat
Taco Bell
Soft taco, chicken	190 calories	7 grams of fat
Soft taco, steak	190 calories	7 grams of fat
Pintos 'n cheese	190 calories	8 grams of fat
Cinnamon twists	150 calories	4.5 grams of fat
Subway
6" Ham	261 calories	4.5 grams of fat
6" Roast Beef	264 calories	4.5 grams of fat
6" Subway Club	294 calories	5 grams of fat
6" Turkey Breast	254 calories	3.5 grams of fat
6" Veggie Delight	200 calories	2.5 grams of fat
Wendys
Grilled chicken sandwich	300 calories	7 grams of fat
Small chili	210 calories	7 grams of fat
Baked potato (plain)	310 calories	0 grams of fat

* Restaurants may offer other low calorie/low fat menu items.