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Eating Out: Good for the Tastebuds, Bad for the Waistline
We're Eating Out Too Often
Portion Sizes Play a Role
Tips for the Restaurant-goer
- Eat an appetizer and split an entree and desert with your dining partner—or skip the appetizer or desert altogether.
- Ask if smaller portions are available.
- Ask if healthy substitutions are available.
- Before you begin eating, set aside a portion of your food to take home in a doggy bag. Don't wait to see what's left over.
- Make a conscious effort not to overeat when dining with others. People eat more when eating with other people.
- Ask for butter, cream cheese, dressings, sauces, and gravies to be served on the side, so you can control how much you use.
Academy of Nutrition and Dietetics http://www.eatright.org
US Department of Agriculture http://www.usda.gov
Canadian Diabetes Association http://www.diabetes.ca
Dietitians of Canada http://www.dietitians.ca
Bowman SA, Vinyard BT. Fast food consumption of US adults: impact on energy and nutrient intakes and overweight status. J Am Coll Nutr. 2004;23:163-168.
Condrasky M, Ledikwe JH, Flood JE, Rolls BJ. Chefs’ opinions of restaurant portion sizes. Obesity. 2007;15:2086-2094.
McCrory MA, Fuss PJ, Saltzman E, Roberts SB. Dietary determinants of energy intake and weight regulation in healthy adults. Journal of Nutrition. 2000;130:276S-279S.
Ordering your meal. American Heart Association website. Available at: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/DiningOut/Ordering-Your-Meal%5FUCM%5F301471%5FArticle.jsp. Updated May 21, 2012. Accessed October 7, 2013.
- Reviewer: Michael Woods, MD
- Review Date: 10/2013
- Update Date: 10/07/2013