Ins and Outs of Eating Out

Excerpt from FC&A's Super Foods for Seniors.

Waiters and waitresses aren't the only ones who could use some tips. Eating out can be a hazard to your health and your waistline if you don't follow these guidelines.

Terrific Table Tactics

While you were young, perhaps your parents encouraged you to clean your plate. But chances are your plate didn't contain nearly as much food as most restaurants serve today. There's no shame in leaving some food - and some calories on your plate. One portion-control strategy is to ask for a doggie bag when you order, and put half your entree in it before you start eating. That way, you won't overeat, and you'll have lunch for tomorrow. You can also split an entree with a friend.

Consider going out for lunch instead of dinner. Lunch portions tend to be smaller - and cheaper. Another way to get smaller, cheaper portions is to order a few appetizers, rather than a full meal.

Avoid all-you-can-eat buffets. It's not a deal if you save money, but load up on extra calories. If you do find yourself in an all-you-can-eat setting, limit yourself to two trips. Fill a dinner plate with fruits, salads, and other low-calorie vegetable dishes. Use a small salad plate for your second visit.

Sidestep Menu Mishaps

Before you enter a restaurant, check the menu for healthy choices. If you can't find any, go to another place. Once you've found a restaurant, remember these tips.

Avoid fried foods. They are usually fried in hydrogenated shortening that's bad for your arteries and waistline.

Look for dishes with fruits and vegetables. Chinese restaurants are one of your best bets. Make requests. Don't be afraid to special order your meal. You're paying for it, after all. Ask to substitute a side order of vegetables for French fries. Or have them bake your food instead of frying it. Ask for sauces and salad dressings on the side. Then use them sparingly.

Limit alcohol. It just adds empty calories. It's also a good idea to choose plain water over soda.

Just because you are eating on the run doesn't mean you have to take shortcuts with your health. Even fast food can be healthy - if you make the right choices.

Forget the burgers and fries. These days you can find healthier options like salads, wraps, or grilled chicken sandwiches. And choose your condiments wisely. Mustard has only 3 calories per teaspoon, while mayonnaise has 19. If you do opt fo rmore traditional fast food, think small. Pass on the "super-sized" or "jumbo" meals.

Have a pizza craving? Choose thin crust pizza and ask for more sauce and less cheese. Select vegetable toppings rather than sausage or pepperoni. And eat only one or two slices.

Wherever you choose to eat, make sure it's clean. Check the silverware, glasses, dishes, tablecloths, and restrooms. Make sure hot food is hot and cold food is cold at any buffet. Watch out for flies or cockroaches, which spread disease.