Eat smart for a healthy heart...Even when you eat out!
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On average, Americans eat over 200 meals away from home each year. Let’s face it; dining out is a big part of life. The good news is you do not have to put your nutrition on hold when you go to a restaurant. It does not have to be difficult to eat what you like and maintain, or even continue to lose weight. Just keep these tips in mind when you dine out:

  • Do not skip meals earlier in the day to “save up” for the evening. It is way too easy to overeat when you are hungry.
  • Look for key words on the menu: “roasted”, “grilled”, “poached”, and “steamed”. These terms usually mean they were prepared without extra fat or a large amount of calories. It is still always helpful to ask your server exa
  • ctly how the food is prepared. Do not be afraid to make substitutions.
  • On that same note, stay away from items that are “fried”, “smothered”, “sautéed”, “covered”, etc. These are less healthy items that can easily have twice the calories as the steamed versions.
  • Enjoy the dining experience. Take your time, eat slowly, and enjoy the social side of eating. It takes about twenty minutes for the brain to register that you are full. We consume fewer calories when we eat slower. It is also easier on the digestive system.
  • Remember to choose a blend of carbohydrates, proteins, and fats at each meal. One large bowl of pasta with cream sauce is not the best way to go. Add chicken and veggies, switch to a red sauce, scale back the amount of pasta and you have a great meal.
  • Ask for dressings and sauces to be put on the side. That way, you can decide how much to use. Remember, a little goes a long way!
  • Take at least half of your meal home. Most restaurant portions are enough for three meals, so there is no need to clean your plate! You can even ask for the takeout box when the food arrives and put half of your meal in the box right away. Portion control is the single most important thing to practice in a restaurant. It will save you more calories than you know.

Remember these tips when dining out. By making small changes over time, you can enjoy restaurant food without sacrificing good nutrition!

If you have a question or are interested in learning more about Carpenters Care please call 1-781-222-0930 or email

In Health,
Your Carpenters Care Team