By Theresa Stahl, RD, LDN 

Q: I go out to dinner a lot—sometimes as often as four times a week. How can I make healthier, more diet-friendly choices?

A: If you do have a choice about how often you dine out, I’d recommend eating at home more frequently to better control calorie, sodium, and fat intake—as well as to save money.  

Unfortunately, a recent study found that some restaurant foods had more calories and fat than listed on their menus.  As one who reads menus and gravitates toward low calorie and low fat items, it underscores the old adage, “Caveat Emptor” or “Let the buyer beware.”  If you must eat out so frequently, try to eat in restaurants that provide many healthy options. The staff in these restaurants may be more likely to stick with healthy recipes.  

Here are some tips to help you make healthier choices in restaurants:

•    Review the menu carefully, and ask the wait staff questions about preparation.

•    Look for words such as baked, broiled or grilled instead of sautéed, fried or scampi.

•    Ask for condiments or salad dressings “on the side” so you can control the amounts used. 

•    Ask if substitutions can be made, such as substituting a salad for fries.

•    Pass up all-you-can-eat specials and buffets. They encourage overeating.

•    Pay attention to hunger and fullness.  Remember, it takes 20 minutes for your brain to sense fullness, so eat slowly and stop when  you're satisfied or full. Take home what you can't eat.

•    Watch what you drink.  Free refills can lead to too many calories.  Choose calorie-free beverages, such as water, club soda, sparkling water, tea, or coffee.

•    Limit alcohol intake, which can stimulate appetite and add unwanted calories.

•    Share meals to help control portions and save money.

•    Choose tomato-based sauces, which usually provide less fat and calories than creamy/alfredo sauces.

•    Choose broth-based soups, which usually provide less fat and calories than creamy soups.

•    Choose whole grain breads or rolls instead of biscuits or croissants.

•    Order plenty of vegetables and fruit, if possible.

•    Choose lean meats, fish and poultry—and remove the skin.

Remember to balance your meals in restaurants with your meals for the rest of the day so that you’re getting the variety of foods needed to meet your nutritional needs.