2. Dining Out the Healthy Way

3. Tip #1: Go for H 2 0 Always have water with your meal Sip on water or a calorie-free beverage before and throughout the meal Limit the number of beverages you have that are high in calories, like regular soda, lemonade, sweetened tea, or alcohol

4. Tip #2: Go for the Greens Order a soup or salad first, they are usually low in calories and will fill you up so you eat less of your main entrée Limit or avoid extras on salads like croutons, bacon, and cheese Order steamed or raw veggies vs. French fries or sautéed veggies Go for vegetable-based soups vs. cream-based soups

5. Tip #3: When browsing the menu… Look for: Garden fresh Broiled Steamed Baked Roasted Grilled Try to avoid: Crispy Creamy Fried Buttered Sautéed Breaded

6. Order a small, lunch-size or kid-size meal Share your meal or dessert with a friend, family member or co-worker Divide your meal in half and put the rest in a “To Go” box right away Tip #4: Start with smaller portions

7. You have control over how much you add Ask for low-fat or fat-free options if they’re available Choose mustard vs. mayo Order bread “dry” so you can choose how much butter and jelly to add Tip #5: Ask for dressings, condiments and sauces on the side

8. Request fat-free milk or soy milk for your coffee rather than cream or whole milk Choose sugar-free flavored syrup Tip #6: When ordering coffee or tea…

9. When it comes to pasta, choose tomato- based sauces rather than cream-based sauces Tomato-based sauce is lower in fat and calories and counts as a vegetable! Tip #7: Tom-A-to or Tom-AH-to

10. Wait to add salt! First take a bite and then add a little if needed. Tip #8: A little goes a long way

11. Tip #9: Skin the Bird A lot of fat and calories can be found in the skin of poultry Take the skin off of your chicken wings and then dip them into the sauce Trim visible fat from meat and poultry

12. Tip #10: Enjoy your meal! The key is to enjoy food in moderation Wait until you are hungry and stop when you are politely full You can always have more later when you get hungry again Bon Appetit!

13. 614-292-4527 www.swc.osu.edu RPAC B130 Student Wellness Center Services Personalized Health Risk Appraisals Nutrition Counseling BASICS: alcohol assessment & feedback MyStudentBody.com Party Smart Moonlight Madness Late Night Events Condom Club Anonymous OraSure HIV Antibody Testing Sexual Violence Education Services Financial Education & Counseling