Eating out doesn’t have to mean fast food restaurants, oversized pasta portions, and lots of Coca-Cola refills. In fact, there are things you can do to make eating out a part of your nutritious diet. Fast food restaurants and sit-down restaurants serve foods that are high in calories, fat, saturated fat, and sodium, not to mention large portions. This is not to say that eating out cannot be nutritious; it simply means that choosing foods wisely and becoming an educated consumer will help you enjoy a nutritious meal and the social interactions that an outing with friends brings.

Most fast food restaurants and chains offer low-fat items on their menus. Eating in moderation is very important when eating out. Some simple choices you can make when choosing menu items to stay healthy are:

Drink diet drinks or water instead of regular drinks full of calories.

Avoid whole milk lattes and other coffee drinks with cream or whipped cream; choose low-fat or skim milk instead

· Do not eat appetizers that are breaded, fried, stuffed with cheese or meat. It’s a good idea to skip the appetizer altogether or substitute a healthier appetizer for the main meal.

Choose broth-based soups instead of cream-based soups

· Order meat grilled or grilled, not fried or breaded; choose lean meats like chicken, turkey, and fish, instead of pork and red meat

Avoid dishes with creamy sauces and lots of cheese.

Choose salads with dressing served on the side (low-fat or fat-free)

Don’t finish your meal, take the rest home (restaurant portions are often too big)

Order fresh fruit for dessert, skip it, or share it with a friend

· Instead of potatoes and rice, ask for steamed vegetables

It is very important to ask about restaurant low-fat menu items and their nutritional information. Looking at the nutrition information will let you know approximately how many calories you’re consuming and whether what you’re eating is truly a meal rather than what the restaurant describes as a “meal.” Another way to stay healthy when you want to eat out is to visit restaurants before going to them; Knowing beforehand what meals the restaurant offers will give you a good idea of ​​how healthy the restaurant really is.

Eating healthy with a couple of friends is hard to do, but definitely possible. Minimizing fried foods and energy-dense appetizers and desserts and choosing menu items that have smaller portions will help you maintain a nutritious diet while eating out. Also, choosing items with steamed vegetables and grilled or baked meats will allow for a night out and savvy food choices.