Serves: 5

We all enjoy, and probably need, a break from preparing meals. With virtually 30 percent of calories and 40 percent of every food dollar spent on foods eaten away from home, knowing how to make healthy choices when eating out is vital.

At the Restaurant

Don’t just depend on ambiance select restaurants according to what they offer in terms of dining options.

> Call in advance to find out if healthy menu items are available. Low-fat choices are often noted on the menu.

> Ask about the size of the portions. Ask whether special requests, such as food preparation without extra fat, are honored. Once you’re seated at the table with menu in hand, follow these guidelines to ensure a healthy meal.

> Just as at home, choose lean meats, fish and poultry without skin and ask that they be prepared with a minimum of added fat. Most chefs are more than willing to broil, grill, bake, steam and poach foods at your request.

> Restaurants often serve large portions of meat. Ask if half portions or appetizer sizes are available. If not, order the item and plan to take some home for another meal.

> Vegetables are naturally low in fat, but the way they’re prepared can quickly change their calorie content. Request plain vegetables you can add butter or margarine at the table if you wish. Choose baked potatoes instead of French fried potatoes or chips.

> Salad dressings and sauces may be requested "on the side" so you can decide how much you’d like to use. Just remember that the small dishes in which side items are served often hold much more than the amount a chef would normally add to the food. Beware: In examining plates after a meal, chefs report many diners end up eating more of the dressing or sauce than they would have if it had been served on the food.

> Desserts can be sweet, satisfying and slimmed down as well. Choose fruit desserts (look in the appetizer section of the menu too). Sorbet, sherbet or nonfat frozen yogurt are great choices with less fat and fewer calories than ice cream. If you decide to indulge, split a richer treat with a friend or eat only a few bites.

> There’s a world of healthy beverages in restaurants. Nonalcoholic "mocktails" are increasingly common, and many restaurants offer nonalcoholic wines and beers along with juice-based nonalcoholic specials. Try flavored mineral waters or herbal teas for a flavor punch. Tap water is free and a great thirst-quencher! Have it spritzed with your favorite citrus juice or served with a twist of lemon or lime.

> Remember, if a meal is not prepared as you requested, feel free to send it back and have it made correctly.

Full-service restaurants provide the greatest variety and flexibility for the health-conscious diner. Foods are usually prepared to order, so you can request specific preparation with ease. Such orders may take somewhat longer to prepare, leaving you tempted to nibble while waiting. Munch on a whole-grain roll without butter or margarine, or choose a tossed salad, easy on the dressing, to tide you over.

Cafeterias and buffets provide a wide variety of foods, but many items may not be prepared as you prefer. Limit fried foods or those with heavy sauces, gravies and dressings. Some establishments allow you to choose your own portion size, so you can more easily control the amount you eat.

Fast-food restaurants usually offer a limited menu with many high-fat items. Choose lighter fare, such as salads or grilled chicken sandwiches, and low-fat milk or juice as a beverage. If ordering fried chicken, remove the skin before eating. If you crave a burger, order a "junior" size without the cheese and extra sauce. Order a small serving of frozen yogurt if you need to satisfy your sweet tooth.

Salad bars provide lots of options--some offer as many as fifteen or more choices. Concentrate on the plain fresh fruits and vegetables. Though prepared creamy salads, such as coleslaw, pasta and potato salads, and other combinations of higher-fat foods are available, help yourself to only a bite. Marinated vegetable salads can be a better choice if you drain off the oily marinade.

Go easy on the cheese, bacon bits, nuts, hard-cooked eggs and croutons. And, of course, choose the lower-fat salad dressings or use a sprinkle of vinegar with a dash of pepper.

On the Road

If you travel by air, call the airline at least 24 hours in advance of your flight to request a special meal. Most airlines graciously accommodate passengers with special needs, such as low-calorie, vegetarian or kosher meals. If you travel by car or bus, pack your own meals and snacks. By carrying your own foods, you can ensure you have healthy, well-balanced meals to enjoy. You can snack as you go or eat a sit-down meal during a rest stop.

From "Betty Crocker's Best of Healthy & Hearty Cooking." Text Copyright 1998 General Mills, Inc. Used with permission of the publisher, Wiley Publishing, Inc. All Rights Reserved.

More Recipes from the Betty Crocker's Best of Healthy & Hearty Cooking Cookbook:
1. Nutrition Through the Life Cycle
2. Meal Planning
3. Shaping up your Favorite Recipes
4. Stocking Up
5. Healthy Eating Out of the House and on the Road
6. A Guide to the Food Pyramid
7. Learning the Nutrition Facts
8. Energize with Exercise
9. The Framework--A Healthy Attitude