For many people, eating out is a way to relax and socialize. But if you are watching your weight or just are concerned with healthy eating, dining out can be a challenge. The good news is that usually there are healthier options at every restaurant, even at fast-food places. By following some simple guidelines, you can enjoy eating out and still have a healthy diet.

  • Plan ahead. Before you go out to eat, think about where you will eat and what you will select. It will be much easier to make healthy choices if you have already decided what you will order.
  • Try not to arrive at the restaurant overly hungry. It’s harder to make healthy food choices when you get too hungry.
  • Think about your portions. Restaurants often serve portions that are enough to feed two or three people. To help you avoid overeating, order smaller portions, split a meal with someone else, or save part of your meal for later.
  • Choose menu items that contain fruits, vegetables, and whole grains. Restaurant meals are often low in these things. By adding these foods, you can have a balanced meal.

Retrieved from: http://www.webmd.com/food-recipes/healthy-eating-making-healthy-choices-when-you-eat-out

Portion Distortion

Ever heard of portion distortion? This is when over-sized portions of food start to look normal to you. People will eat whatever is on their plate without thinking about the number of serving sizes that are actually in front of them.

Tips to watch your portion sizes:

  • Get better at judging food portions, and knowing how much is in a serving size. To help you practice, try using measuring cups and spoons, or use the serving size guide below.
  • Put food on a plate rather than eating out of the container – we often eat more if we can’t judge the portion size.
  • Studies have shown that we will eat more when using bigger serving dishes. Use smaller plates and bowls.

Retrieved from: http://www.mhp.gov.on.ca/en/healthy-ontario/healthy-eating/portion-sizes.asp