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Control Portions When Eating Out

Posted Dec 29 2008 4:53pm

  • Share your meal, order a half portion, or order an appetizer as a main meal.
  • Take-half or more of your meal home. You can even ask for your half-meal to be boxed up before you begin eating so you will not be tempted to eat more than you need. Stop eating when you begin to feel full. Focus on enjoyingthe setting and your friends or family for the rest of themeal.
  • Avoid large beverages, such as “supersize” soft drinks.They have a large number of calories. Order the smallsize, choose a calorie-free beverage, or drink water with a slice of lemon.
  • When traveling, bring along nutritious foods that will not spoil such as fresh fruit, small cans of fruit, peanut butter and jelly sandwiches, whole grain crackers, carrot sticks, air-popped popcorn and bottled water.
  • When traveling, stop at fast-food restaurants that offer salads and sandwiches with lean meats and vegetables.
  • Order the small burger with lettuce and tomato. Have water or nonfat milk with your meal instead of a soft drink. If you want french fries, order the small size.
  • Remember the amount of calories you eat affects yourweight and health. Look at size of portions you eat.

Choosing nutritious foods and keeping portion sizes sensible may help you reach and stay at a healthy weight.

Resource: Department of Health and Human Services/NIH

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