Eating Well When You Eat Out

Which do you think is lighter - a 6-inch Subway tuna sandwich on wheat or a McDonald's hamburger? Even if you picked the hamburger (which is right), I bet you'd be surprised at the differences in nutritional content between the two. The McDonald's hamburger has 260 calories and 9 grams of fat, while the Subway has 419 calories and 21 grams of fat! It takes some good nutritional knowledge to be aware of many ' eating out traps'. Most people who are trying to eat nutritiously and maintain or lose weight will tell you one of the hardest times to be 'good' is when you eat out at restaurants.

It's true - restaurants and fast food joints don't usually cater to health-conscious consumers. Here are some tips for making the most of these 'dangerous' mealtimes!

Just like the Subway tuna sandwich, some of the highest calorie- and fat-content foods at restaurants will contain:

· Mayonnaise

· Cheese

· Sour cream

· Many meats, such as beef, pepperoni, sausage, etc.

· Breading (such as most fast food chicken sandwiches), which usually means the food is fried

· Guacamole or avocado (although this fat is less harmful than other types)

· Salad dressings

Another thing to keep in mind is portion size. It's widely known that portion sizes, especially in the U.S., having grown significantly over the past several years. Just because they serve you a heaping mound of chips or fries with your meal, doesn't mean you have to eat it all! Even better, ask for a substitution of salad, fruit or steamed vegetable INSTEAD of the fried sides.

Here are several suggestions for eating out at different types of restaurants when you want to stick with a nutritious eating style:

Pizza

· Opt for: Veggie toppings, thinner crust, light on the cheese, fewer slices, add salad with lowfat dressing

· Watch out for: High-fat meats, olives, extra cheese, cheesebread and wings.

Burger joints

· Opt for: Unbreaded chicken sandwiches minus mayo and cheese, plain hamburgers, salads with low-fat or fat-free dressings, frozen yogurt

· Watch out for: Large burgers with cheese and mayo, french fries, shakes, breaded chicken and fish sandwiches

Sandwich shops

· Opt for: Lean cuts of meat , lots of veggie