Eating out? -Make healthy choices

Charlyn Fargo, Contributor

Most of us eat out way more than we should. People are looking for fast, easy and good-tasting foods to fit a busy lifestyle. Whether it's carry-out, food court, office cafeteria or sit-down restaurant, there are smart choices everywhere.

Here are 12 tips to help you eat healthy when eating out.

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-outs with a wide range of menu items.

2. Take time to look over the menu and make careful selections. Some restaurant menus may have a special section for 'healthier' choices.

3. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

4. Menu terms that can mean more fat and calories: batter-fried, pan-fried, buttered, creamed, crispy, breaded. Choose these foods only occasionally and in small portions.

5. Order the regular or child-size portion. Mega-sized servings are probably more than you need. For a lighter meal, order an appetiser in place of a main course.

6. It's OK to make special requests; just keep them simple. For example, ask for a baked potato or side salad in place of French fries, no mayonnaise or bacon on your sandwich and sauces served on the side.

7. Hunger can drive you to eat too much bread before your meal arrives. Hold the bread or chips until your meal is served.

8. Think about your food choices for the entire day. If you're planning a special restaurant meal in the evening, have a light breakfast and lunch.

9. Limit the amount of alcohol you drink. No more than one drink for women and two for men. Alcohol tends to increase your appetite and provides calories without any nutrients.

10. Tempted by sweet, creamy desserts? Order one dessert with enough forks for everyone at the table to have a bite.

11. Split your order. Share an extra-large sandwich or main course with a friend or take half home for another meal.

12. Boost the nutrition in all types of sandwiches by adding tomato, lettuce, peppers or other vegetables.

- Information courtesy of the Academy of Nutrition and Dietetics.

Mediterranean diet

Q: I love to go out for Greek food, and I know the Mediterranean diet is very healthy. How reasonable are the calories in the restaurant options?

A: Traditional Greek and other Mediterranean eating patterns are extremely healthy because they focus on plant foods like vegetables, beans and grains (which traditionally were nutrient-rich whole grains).

The primary source of fat is olive oil, a healthy choice. Unfortunately, the amount of fat restaurants use in some dishes is extremely high. Steer clear of options like moussaka, with rich ground meat and oil-drenched eggplant baked in a creamy sauce. Focus on lean, vegetable-laden choices like chicken souvlaki or fish served with grilled vegetables, or the many lentil- and bean-based soups. For a delicious Greek salad without excessive calories, order it light on the feta cheese (especially if you are ordering another dish that will supply your protein).

- Information courtesy of the American Institute for Cancer Research.

Charlyn Fargo is a registered dietitian at Creators Syndicate writers and cartoonists; website at www.creators.com.