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Email	.     Dining Out Article By: Christine Carreon We can prevent conditions and diseases for as long as possible by controlling what we eat not only when eating at home but while dining out as well. While dining out recently, I noticed that the lunch on a nearby table consisted of sandwiches stuffed with everything accompanied by cole slaw swimming in mayonnaise, only to be followed by strawberry shortcake with mounds of whipped cream. Make the appointment for open-heart surgery! Although this may sound extreme, it is not far off. Yes, dining out and take out has simplified our lives by giving us more time for other things, but are we in control of maintaining a healthy diet? The solution of remaining in control is simple. Start with just making one change to a menu selection and gradually increase the changes to as many as necessary. Research shows that consumers are more likely to stay involved in a healthy diet if changes are introduced slowly and progress is steady. The following are good examples: Drink water instead of soft drinks Ask for the bread to be served with (or after) the meal. This way you won't fill up on bread before allowing your body to have more important nutrients such as fiber and protein. Eat towards the carbohydrates - fiber, then protein, and carbohydrates last Have a salad without dressing or have the dressing served on the side dipping only your fork for taste Eat red sauces instead of white sauces on pastas Eliminate butter and sour cream from potatoes Ask for sliced tomatoes or a portion of vegetables instead of rice with your entrée Do not order dessert; fill up on nutrients Drink coffee without cream and sugar or use nonfat milk and a sugar substitute Eat small portions. You should eat six small meals per day Dine out one less day per week If you eat fast foods, reduce the number of times you go to a fast food restaurant. When you do go, make changes. For example, at El Pollo Loco be sure to remove the skin from the chicken. At others, like Carl's Jr., order a chicken sandwich instead of a hamburger. These recommendations alone will cut many fat calories from just one meal. Today's busy lifestyle does not mean we have to sacrifice our health. In addition to quality time with family and friends, having a good time, keeping kitchen duty down to a minimum, etc., dining out can be even more productive by eating right. Eating right will lead to good health! International Copyright © of Coaches Education.com. All Rights Reserved. Reproduction in whole or in part in any form or medium without express written permission of Coaches Education.com is strictly prohibited.