Eating Healthy While Eating Out

The answer is true,according to Linda Arpino, MA, RD, CDN, author of Eat Fit, Be Fit: Health and Weight Management Solutions. “If you eat slowly, you’ll fill up faster,” she notes. But eating slower has other benefits, too. It helps the body recover from the stress of our everyday lives. “Society is so fast-paced, and as a result, our body produces a lot of stress hormones. It needs time to recover and to relax. One way it achieves this is by using meal time as recovery time,” she explains.

You can aid your body in this process by slowing down to savor and taste the food you're eating, and chewing your food thoroughly to ensure proper digestion. “When you inhale food, the enzymes in your mouth are not activated,” says Arpino. Over time, this can lead to a number of digestive ailments.

The answer is false, While the trend among some upscale, expensive restaurants may be to serve smaller portions, the answer is false when referring to most chain restaurants. “The majority of mainstream restaurants still serve very large portions while using a great deal of fat in their food preparation,” says Arpino.

What's more, most servers greet their customers with a basket of bread. You can help avoid this carbohydrates overload by sending the bread back right away. If you're really starving, order a salad—with the dressing on the side—or a broth-based soup. Once you've taken the edge off your hunger, order an appetizer for your main meal, suggests Arpino.

The answer is true , says Arpino, and it’s worth your time to learn this secret language. In general, select foods that are baked, grilled, broiled, steamed, or poached, says Arpino. Avoid foods that are fried, sauced, braised, crispy, pan-fried, creamed, buttery, basted or sautéed. What's more, don't be afraid to ask how it's prepared or about any specific ingredients that are included.

If you're dining at an Italian restaurant, shrimp cocktail is a healthier appetizer choice than Caesar salad. Sensible entrée choices include a center-cut pork chop, London broil, or pasta with marinara sauce. "Avoid anything stuffed or fried," says Arpino.And when it comes to Chinese food, which tends to be loaded with oil, ask for your meal to be steamed and for your sauce to be put on the side.

The answer is true , according to Arpino. “It can be challenging to eat healthfully at a Mexican restaurant, but some choices are definitely better than others. Go for beans, but not the refried ones,” she notes. “And beware of the added fat—if you're having cheese on your bean burrito, skip the guacamole.”

Alternatively, try this technique: If you're going out and you want to indulge, eat lighter earlier in the day, and possibly the next day as well. “It's all about balance,” says Arpino. Remember this basic formula for weight management: calories in, calories out. If you consistently take in more calories than you expend through exercise or your daily activities, you may gain weight over time.