Your Guide to Eating Out 
- Order from the appetizer menu where portions are better sized for one serving.
- Choose baked, broiled or grilled options instead of fried or breaded varieties.
- Estimate your portions to track how much you are eating. An ounce is about the size of 4 dice and 3 ounces of meat is similar to the size of a deck of cards.
- Ask for dressings, sauces and toppings on the side and choose vinaigrette- based salad dressings over creamy ones.
- Drink low or no calorie water, herbal tea or black coffee rather then soft drinks and alcoholic beverages… It’s easy to drink a lot of calories without realizing it.
- Ask for your water with “no ice”. This allows your digestion “fire” to not be put out.
- Pack snacks for your day. Examples are nuts, seeds, fresh fruit and yogurt. So, when you begin your meal out, you are in control to eat a meal in moderation and enjoy your company.
- If you end up eating an unhealthy meal, make the rest of your meals healthy.
- Share treats with others. Often how much you are eating is a bigger problem then what you are eating. Take time to enjoy a single portion so that it truly satisfies you.
- Drink plenty of water. Often our hunger is due to dehydration.
