When you go out to eat, keep this fact in mind: The average meal at large chain restaurants has about 1,128 calories. That's more than half the calories most people should eat in an entire day in just one meal. Even the small neighborhood restaurants have an average of 1,327 calories, and that doesn’t include drinks and appetizers. The food at some restaurants might contain even more calories than that in just one dish. Even if you don’t order the biggest and greasiest dish on the menu, you're still probably consuming too many calories. So how can you avoid these calorie traps and eat healthy, even when eating outside? |
Prepare yourself ahead of time. Before you go out, take 5 minutes to go over the online nutrition facts posted on the restaurant's website. Most fast-food restaurants and chain restaurants have this feature, and with proper planning, you can save yourself 1,000 calories or more. Choose a low-calorie appetizer. Stick with light appetizers like tuna, shrimp (not fried), and vegetables. This can have a dramatic effect on how 'heavy' your meal is, as appetizers can sometimes be extremely fattening and high on calories. |
Always choose veggies as your side dish. When given a choice, always ask for steamed vegetables instead of fries or onion rings. Be sure to ask how the vegetables are prepared, if they’re fried or cooked with butter, ask if you can get them steamed instead. Ask for a salad with the dressing on the side. A salad is often the most healthy choice for eating out but there can sometimes be a hidden danger in the dressing. Be sure to order it without croutons or cheese, and ask for a vinaigrette based dressing on the side. This way you can control just how much you put on your salad. Take your pasta with red sauces. Tomato-based sauces are usually healthier options than the white, cream-based sauces. In addition, ask if they have whole grain or whole wheat pasta instead of white pasta. It might cost a bit more but it's a huge difference for your body and blood pressure. |
Look at the healthy or light menu first. Many restaurants today offer options under a special part of the menu called “reduced calories,” or “under 600 calories.” It’s the first place you should look for your order and even then, always remember the other tips. Drink water. Drinks can put a damper on an otherwise healthy meal. Fruity drinks and sodas are very often just calories with a lot of added sugar. Stick with water, tea, and coffee with just a bit of cream and sugar. |
Choose healthy and lean proteins. Chicken, turkey, and fish are your best bet in almost any restaurant. Try going for a dish that’s grilled or broiled and not fried. Sharing is caring... about your health. When you go out with other people you can use this simple strategy to reduce your calorie intake. Splitting a dessert between four people can help you avoid a lot of damage and make meals more fun for everyone. |
image by: Stuart Miles / freedigitalphotos.net |
Don’t be afraid to ask. This might be the simplest tip of them all and yet so many people fail to use it. Don't hesitate to ask a server, or a manager, about the nutritious background of the food. It is your right as a customer to ask about the product you are paying for. Even if they don’t know the exact numbers they can still recommend a good dish for you. Don’t be afraid to ask, it's your health we're talking about here. |
12 Natural Remedies to Prevent Deep Vein Thrombosis
Deep Vein Thrombosis is a very common ailment that some 600,000 Americans are diagnosed with every year. Prevent it by including these foods in your diet.
This Week in Health Tips!
These beautiful infographics and handy tips make it so much easier to keep up with health trends and medical advice.
Implement These Dietary Changes and Feel Better Today
These dietary changes are really easy to make, and you'll be feeling like a brand new you in no time at all. Find out more about these 12 simple changes.
This Week in Health Tips!
Summer is here and it’s time to be outdoors. Here are the best tips that make caring for your health easy, so that you can enjoy the summer as you’re meant to.
Eat These Foods for Pristine White Teeth
From oranges to cauliflower, and even the amount of milk you drink per day, this video will touch on 13 foods to eat for a naturally white smile
Regular or Diet: Which is More Harmful to Your Health?
Both regular and diet sodas are known for being unhealthy, but which type is the better of the two?
Ear Check: How Old is Your Hearing?
Try this handy and quick hearing test to see if your hearing is impaired, old for your age or younger than you!
How to Release a Tight Lower Back in Less Than a MINUTE
If you get a tight back often, try this series of exercises for instant relief.
Doctors Explain: 2 Powerful Tools in Dealing With Anxiety
A renowned doctor equips you with not one, but two phenomenal tools to effectively manage and control your stress.
Feeling Bloated? This Is How to Improve Digestion Quickly
How can you improve your digestion quickly? This guide explains.
WATCH: What Causes Floaters in Your Eyes?
We can often see things floating around our field of vision, but what are they? This science video explains all.
I Never Knew That Cassia Cinnamon Is Poisonous!
Not all cinnamon is good for you. Shockingly, most of the cheap cinnamon, cassia, can cause liver damage. Here's how to avoid it.
Dissolve Blood Clots from Your Body With These Vitamins
Untreated blood clots can lead to life threatening complications. Here are some vitamins that can help dissolve them safely.
WARNING: Who Shouldn't Consume Turmeric? Find Out Here
Discover more about who shouldn't consume turmeric or curcumin in this video:
Transform Your Health with These Amazing Neck Techniques
These neck drills won't just relieve your neck discomfort, but will also treat a variety of neurological problems.
Are You Not Eating Enough Protein? And How Can You Know?
We all know proteins are important, because they help build and retain muscle mass, but how much proteins should we be eating?
6 NATURAL Ways to Treat Swollen Feet & Ankles
Swelling in your feet and ankles can lead to a variety of complications. Here’s how you can get rid of the naturally.
The Perfect Seated Core Workout for Seniors and Beginners
In this video, two physical therapy experts will guide you through a short seated core strengthening workout suitable for seniors and beginners.
The Surprising Reason Keeping Secrets Could Damage Health
Keeping secrets takes its toll on your mental health in multiple ways. Here's how to cope with that.
Simple Tips for Giving Your Brain a Well-Deserved Rest
In this video, you'll find valuable tips for giving your brain the respite it needs from the never-ending stress of daily life.
The Health Benefits of Waking Up to Lemon Water
Lemon water is nutritious, here is why you should drink water with lemon every day.
Are You at Risk for "Building Sickness"?
Have you heard of "building sickness"? Because you may have had it.
This 92-Year-Old Fitness Instructor Enlivens our Spirits!
She is 92, but fitness is her life!
Your Kidneys Are So Vital - This is What You Need to Know
Have you ever wanted to know just what it is that your kidneys actually do? Here is the information you've been waiting for.
3 Ways to Self Pop Your WHOLE BACK for Instant Pain Relief
Learn how to pop your own back for instant pain relief.
Let's Talk About the Anti-Cancer Benefit of Sweet Potatoes
Lets Talk About the Anti-Cancer Potential of Sweet Potatoes
Is Calorie-Counting Just a Nutrition Theory Gone Wrong?
We've all been counting calories for decades in hopes to cut down on our waistlines, but it turns our that the calorie system might be wrong
Here’s How You Can Lose the Fat UNDERNEATH Your Belly
Visceral fat is found inside your abdominal cavity. Getting rid of it can be a challenge, but not if you follow these simple tips.
This Tasty Drink Will Help You Shed Those Extra Pounds
If you struggle to lose weight, this healthy and tasty drink could be the answer to your prayers!
You Are What You Eat: How Foods You Eat Affect Your Mood
In recent years we discovered how incredibly important a good diet is in preventing neurodegenerative diseases. Here's how it works.
10 Surprising Reasons You’re Feeling Stressed Right Now
We think we know what makes us stressed, but there are a surprising number of minor daily activities stressing you out that you're not aware of...
Nothing Helps Your Migraine? Try This Yoga Practice
This easy restorative yoga practice focuses on pranayama breathing and can help reduce the uncomfortable symptoms of headaches and migraines
Unusual Signs of Vitamin B3 Deficiency You Mustn't Ignore
You may not realize you have Vitamin B3 deficiency!
8 Persistent Skincare Myths That Can Ruin Your Skin
This article is about harmful skincare myths that are way more common than they should be and how to replace them with a healthy skin habit
What is a Normal Heartbeat, and and Why Does it Change?
What is a normal heartbeat? And do we get the same speed over all our life time? This video is about to give you those answers, and more...
12 Superfoods That Burn the Fat Off Your Diet!
These great superfoods should be part of everyone's meal!
Can STRESS Give Your Bad Breath?
Did you know that your emotional state can contribute to bad breath?
This Video Will Teach You About the Causes of Heartburn
Heartburn is a problem for many of us, but what actually causes it, and how can it be treated? Find out in this informative video.
Suffer From Dizziness? These Home Remedies Will Help...
We all experience dizziness from time to time. These home remedies will help alleviate the symptoms.
If You Eat These 9 Fish Regularly, You Should Stop!
We are always told how fish is healthy, but there are actually some types of fish that'll do more harm than good. Here are nine of them!
A Beginner's Guide for Your First Yoga Class
No prior knowledge of yoga is needed for this lesson, which will leave you knowing yoga's basics moves that you can practice at home!
The Secrets to Getting More Oxygen in Your Cells
The best (and easiest) exercises for better breathing.
Beat Spider Veins With These Efficient, Natural Tips
Do you suffer from spider veins? Take advice on how you can treat or avoid them without paying a penny!
10 Great Uses For Your Leftover Stale Bread
Sometimes bread gets stale, but next time don't throw it away - you can still put it to good use!
3 Easy Exercises to Alleviate Light-Headedness
If you're feeling dizzy or out of balance, these three exercises will help alleviate your symptoms.
Forget Olive Oil, it's the Leaves Where the Power Lies
Olives and olive oil are on everyone's shopping lists. But what about olive leaves? Here we list 10 health benefits to be had from olive leaf extract.
The Added Benefits of Walking No One Told You Before
We all know walking is good for our health. But we bet you didn’t know about these little-known benefits of the activity.