1. Dining Out

3. Tips to Dining Out If you know where you will be dining out look on the internet to see if the restaurant has any nutritional facts. Some restaurants have build-a-menu which will calculate all of the nutritional facts of your meal. Check out: http://www.healthydiningfinder.com/site/

4. Tips for dining out… Avoid dishes with lots of cheese, sour cream and mayonnaise. Instead of fried oysters, or fried fish or chicken, choose boiled spiced shrimp, or baked, boiled or grilled fish or chicken. Choose bread or pita over croissants. Salads make great meals, but be careful of the dressing. Split a large entree with another family member or friend. You’ll save money and calories! Try to avoid all-you-can-eat buffets as you are more likely to eat more food than you need.

5. When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared "light," with little oil or butter. Take half of your meal home. The second half can serve as a second meal. Don't be afraid to ask for special low-calorie or low-fat preparation of a menu item. Order an appetizer and a salad, as your meal. Eat something 30 minutes before your meal to help be in better control of your choices. Eat a piece of fruit or have a glass of water with lemon. Recognize the satiety cue; eat to satisfaction not to over fullness.

6. When Dining Out: Instead of: Cream soups Quiche and salad Fried chicken sandwich Chicken fried steak French fries or potatoes and gravy Creamy coleslaw Hot fudge sundae or ice cream Try: Broth-based soups with lots of vegetables Soup and salad Peel-and-eat shrimp Blackened chicken sandwich Veggie burger Baked potato; potatoes without gravy; rice without gravy; cooked greens made without salt pork or lard Tossed salad Nonfat yogurt, sherbet or fruit ice

7. Dining Out- Applebee's Tortilla Chicken Melt Tender chipotle-roasted chicken, reduced-fat mozzarella and cheddar cheeses, broccoli, mushrooms, carrots, corn, red peppers and red onions, all grilled within a wheat tortilla and topped with non-fat cilantro ranch dressing. Served with a side of tomato salsa.  480 calories, 13 g fat, 6 g fiber Onion Soup Au Gratin A classic beef broth loaded with caramelized onions. Topped with a crouton and reduced-fat cheese.  150 calories, 8 g fat, 1 g fiber Cajun Lime Tilapia A grilled Cajun-seasoned tilapia fillet flavored with lime juice and topped with a black bean & corn salsa. Served on a bed of rice pilaf with a side of seasonal vegetables.  310 calories, 6 g fat, 9 g fiber Italian Chicken and Portobello Sandwich Grilled, marinated chicken breast topped with sliced Portobello mushrooms, a slice of tomato and chunky marinara sauce. Served on a wheat bun along with fresh fruit.  360 calories, 6 g fat, 11 g fiber

8. Dining Out- Mimi’s Cafe http://www.mimiscafe.com/menu.aspx Menu available to look at in addition to the nutritional facts for each dish.

10. Dining Out- TGI Friday’s Right Portion, Right Price Menu "Better For You" section contains 500 calories or less and 10 grams or less of fat per serving. These items would be great to share with another person.

11. Dining Out- Fast food Many of the fast food chains now offer menu builders on their sites. You build your menu and it will calculate all the nutritional facts. By being aware of these tools you can plan ahead and be prepared.

12. Restaurants that Serve International Foods Chinese: Choose wanton or hot & sour soup, boiled, broiled, steamed, or lightly stir-fried entrees; dishes with steamed rice, water chestnuts, Chinese vegetables, broccoli instead of egg drop soup, fried entrees, fried rice and eggs rolls. French: Choose steamed mussels, mixed green salads with vinaigrette dressings, French bread, bordelaise or wine based sauces instead of croissants, pate, hollandaise, mornay, béchamel or béarnaise sauces and creme caramel. Indian: Choose papadum or papad (lentil wafers), curries with a vegetable or lentil (dal) base, shish kabob, tandoori chicken or fish, steamed vegetarian fare instead of fried and stuffed vegetable turnovers, curries made with coconut milk, and deep fried foods. Mexican: Choose grilled fish or chicken breasts, ceviche, pico de gallo, jalapeno peppers, chicken fajitas, chicken or vegetable enchiladas with red sauce or salsa instead of nachos, carnitas or chorizo, sour cream, cheese, guacamole, quesadillas, flautas, chimichangas or beef burritos and flan. Italian: Choose pasta primavera with red clam sauce, marinara sauce, Italian ices, roasted peppers or minestrone soup instead of fried calamari, tortellini, ravioli or lasagna, alfredo and pesto sauces and gelato. Japanese: Choose fish or vegetable sushi, steamed vegetables, tofu dishes and broiled chicken instead of deep fried pork dishes, shrimp or vegetable tempuras.