Dining out doesn't have to ruin your diet plan

Staying fit, by Anya Petersen-Frey

The delightful days of summer are upon us, encouraging time away from the kitchen and take-out meals on the road.

Unfortunately, when eating out we tend to eat larger portions and often don't make the healthiest choices. The outcome? A larger waist size.

Take this short quiz to test your "eating-out" savvy. The answers are at the end of the article.

Which of the following is a lowest-fat/lowest-calorie entr/e?

6 ounces fried chicken

6 ounces broiled sirloin strip steak

6 ounces grilled salmon

Which of the following is the lowest-fat/lowest-calorie choice for a side dish?

1/2 cup scalloped potatoes

1/2 cup creamed spinach

1 cup french green beans (boiled or steamed)

Which drink is lowest in calories?

white wine (6 ounces)

Margarita (6 ounces)

1 bottle (12 ounces) beer

Each pat of butter adds how many calories to bread?

36 calories

72 calories

108 calories

Eating out can be a rewarding social experience and can provide a break from the daily routine. The key is to make some good decisions and ask questions about how food is prepared.

Don't be afraid to ask questions about preparation methods; if sauces or gravies are served on the side; how large the portion is; if baked or broiled items are basted while they cook; if vegetables are cooked in butter or margarine and about substituting higher-fat/higher-calorie items for something with less fat and fewer calories

When ordering grilled fish or vegetables, ask that the food be grilled without butter or oil, or with just a little bit.

Choose pasta dishes with tomato-based sauces rather then cream-based sauces.

Ask for salsa with a baked potato instead of sour cream, butter, cheese or bacon.

Order mustard instead of mayonnaise on sandwiches.

Seek out items on the menu that are baked, grilled, broiled, poached or steamed.

Don't be afraid to ask for low-calorie, low-fat preparation of a menu item.

Choose entrees that include fruits and vegetables as key ingredients.

Order salad dressings and other sauces on the side, then you can control how much or little you add.

Opt for a baked potato or vegetables as a side dish rather than French fries.

If ordering appetizers, share with someone else.

Then, stop eating when you are full. Many of us grow up as part of the "clean-your-plate" club and stop listening to our body's cues.

It takes about 20 minutes for the stomach to signal the brain that it is full. Eat slowly, savor each bite, and enjoy your companions. Periodically, put down your fork and assess if you are really still hungry. If not, this is the time to stop. If you wish, take home leftovers. Most, if not all, restaurants offer doggie bags.

The answers to the quiz -- in order of the questions listed -- 6 ounces salmon, 1 cup French green beans, white wine, and 36 calories per pat of butter. Hopefully you aced the quiz and are making healthy choices when eating out, at least most of the time.

Anya Petersen-Frey is a local fitness instructor.