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Healthy Dining Out Tips for Wellness

Discover 10 tips for dining out the healthy way, from choosing H2O to enjoying your meal with moderation. Learn to make smart food choices, control portion sizes, and select healthier options. Find key advice on ordering, condiments, dressings, and more. Take charge of your dining experience for better health and well-being. Bon Appétit!

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Healthy Dining Out Tips for Wellness

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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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