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Dining Out the Healthy Way

Dining Out the Healthy Way. Tip #1: Go for H 2 0. Always have water with your meal Sip on water or a calorie-free beverage before and throughout the meal Limit the number of beverages you have that are high in calories, like regular soda, lemonade, sweetened tea, or alcohol.

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Dining Out the Healthy Way

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  1. Dining Out the Healthy Way

  2. Tip #1:Go for H20 • Always have water with your meal • Sip on water or a calorie-free beverage before and throughout the meal • Limit the number of beverages you have that are high in calories, like regular soda, lemonade, sweetened tea, or alcohol

  3. Tip #2:Go for the Greens • Order a soup or salad first, they are usually low in calories and will fill you up so you eat less of your main entrée • Limit or avoid extras on salads like croutons, bacon, and cheese • Order steamed or raw veggies vs. French fries or sautéed veggies • Go for vegetable-based soups vs. cream-based soups

  4. Look for: Garden fresh Broiled Steamed Baked Roasted Grilled Try to avoid: Crispy Creamy Fried Buttered Sautéed Breaded Tip #3:When browsing the menu…

  5. Tip #4:Start with smaller portions • Order a small, lunch-size or kid-size meal • Share your meal or dessert with a friend, family member or co-worker • Divide your meal in half and put the rest in a “To Go” box right away

  6. Tip #5:Ask for dressings, condiments and sauces on the side • You have control over how much you add • Ask for low-fat or fat-free options if they’re available • Choose mustard vs. mayo • Order bread “dry” so you can choose how much butter and jelly to add

  7. Tip #6:When ordering coffee or tea… • Request fat-free milk or soy milk for your coffee rather than cream or whole milk • Choose sugar-free flavored syrup

  8. Tip #7:Tom-A-to or Tom-AH-to • When it comes to pasta, choose tomato-based sauces rather than cream-based sauces • Tomato-based sauce is lower in fat and calories and counts as a vegetable!

  9. Tip #8:A little goes a long way • Wait to add salt! First take a bite and then add a little if needed.

  10. Tip #9:Skin the Bird • A lot of fat and calories can be found in the skin of poultry • Take the skin off of your chicken wings and then dip them into the sauce • Trim visible fat from meat and poultry

  11. Tip #10:Enjoy your meal! • The key is to enjoy food in moderation • Wait until you are hungry and stop when you are politely full • You can always have more later when you get hungry again • Bon Appetit!

  12. Student Wellness Center Services • Personalized Health Risk Appraisals • Nutrition Counseling • BASICS: alcohol assessment & feedback • MyStudentBody.com • Party Smart • Moonlight Madness Late Night Events • Condom Club • Anonymous OraSure HIV Antibody Testing • Sexual Violence Education Services • Financial Education & Counseling 614-292-4527 www.swc.osu.edu RPAC B130

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