Food Label

Top tips for healthy eating at fast food restaurants

Following a few simple rules when you are eating out will make it possible to maintain your nutritious diet, even when you are away from home or on the road.

1. Look before you leap - Most fast food restaurants and restaurant chains post nutritional information about their food offerings on their web sites – check them out. If you decide what you can and should order before you arrive, it will make it easier to avoid the less nutritious, higher calorie options.

2. Eat mindfully - Mindful eating means paying attention to what you eat, savoring each bite, and choosing foods that are both nourishing and enjoyable. Being mindful about food also means eating until you are not quite full, but not one bite more—things that are hard to do if your attention is elsewhere. Mindful eating relaxes you so you digest better, slows down the pleasure and makes you feel more satisfied.

3.“Undress” your food - When choosing, be aware of highly caloric additions such as salad dressings, cheese, sour cream, etc. Sometimes, making your choice healthier is as simple as removing the condiments. For example, ask for a grilled chicken sandwich without the mayonnaise.

4. Avoid buffets – All-you-can-eat buffets – even seemingly healthy ones like salad bars -0promote overeating. If the temptation isn't in front of you, you are less likely to overindulge.

5. Make careful menu selections – Many restaurants indicate healthy choices on their menus; fast food restaurants now offer a wider range of healthy choices and most will provide nutritional information on all of their offerings by request.

6. Don't be afraid to special order – Most restaurants have plenty of things that are good for you, but they are served in heavy sauces. Ask for your vegetables and main dishes to be served without the sauces. Ask if things are fried or cooked in oil or butter – if they are, see if you can order them in a more healthy way.

7. Watch portion size – At a typical restaurant, a single serving provides enough calories for at least two meals. If you can't order a smaller portion, it is a good rule of thumb to leave at least one-third to one-half of the meal on your plate. Or, separate your meal before you start eating so that you create a distinction between what you are going to eat in the restaurant and what you want to take home. Ordering something that will reheat easily will provide you with a delicious lunch or dinner the next day. At fast food chains, avoid combo meals – they often have larger portions and extra calories.

8. Share – Sharing entrees, appetizers and desserts with dining partners is a great idea. It allows you to sample something that you really want to have while also helping you avoid the temptation to overindulge. It is still important to make good menu choices, but sharing might make dessert (or something else indulgent) more of an option.

9. Order sauce and dressing on the side – If you ask for sauces and dressings on the side, you can control the amount that you eat. Often you can use less than is normally used and still enjoy the same taste.

10. Remember the big picture – Think of eating out in the context of your whole diet. If it is a special occasion, or you know you want to order your favorite meal at a nice restaurant, cut back on your earlier meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.