Dining out is a fun way to indulge in new foods, get together with family and friends and take a break from cooking. But restaurant meals can have more fat and sodium – and larger portions – than meals cooked at home. Here are some ideas for eating healthier when you eat out.

Do's:

Look for healthier options without depriving yourself. Eating out can be a special occasion or a treat. It’s okay to splurge at a restaurant every once in a while if you choose healthy foods the rest of the week. When making choices at a restaurant:

• Look for symbols on the menu such as a small heart that make it easy to spot the healthier items.

• Look for foods that are broiled, baked, roasted or lightly sautéed instead of fried.

• Look for menu items that are low in sodium, and ask your server about low-sodium options.

• Ask for a side salad instead of fries if you pick a less healthy option like a burger or fried chicken.

• Make special requests. Ask for sauces, dips and dressings on the side. Request steamed vegetables instead of vegetables cooked with butter or sauce.

• Put half of your meal in a box to go right away. Or order a meal to share.

• Order a broth-based soup to start your meal. This will help you feel fuller without lots of extra calories or fat.

• Compare nutrition information for options at your favorite restaurants by checking out their menus online. You may also find nutrition information displayed on menus, posters, brochures or tray liners.

Don’ts:

• Don’t eat at fast-food restaurants several times a week. Fast-food restaurants are time-savers, but if you eat fast food several times a week, you might pay later with health problems. When you do eat fast food, make smarter choices:
  
  Order your burger or sandwich on whole-wheat bread.
  
  Choose grilled instead of fried chicken or fish sandwiches.
  
  Do not order cheese or bacon on your sandwich.
  
  Load up with tomatoes and lettuce, and be mindful about extra toppings like ketchup or mayonnaise, which can add unnecessary calories.
  
  Choose sweet potato fries instead of french fries.
  
  Order a side salad instead of fries.
  
  Order a small meal or a child’s meal to keep calories lower.
  
  
• Don’t go to “all-you-can-eat” restaurants and buffets. If you do go:
  
  Use the smallest plate possible.
  
  Try to fill up on healthier choices like salads and vegetables.
  
  Keep your back to the buffet so that you are less tempted to go back for seconds.
  
  
• Don’t forget to take snacks on longer trips:
  
  Pack bags of unsalted nuts or popcorn.
  
  If possible, take cut-up veggies or whole fruit.
  
  Try refillable water bottles instead of sugary drinks like sodas or fruit drinks.

Source:
Office on Women's Health