Once or twice a week, my family goes out to eat for dinner. After working all day and juggling commitments, I enjoy having a break from cooking. The National Restaurant Association says the average American eats 76% of meals at home so one out of four meals are eaten in a restaurant. The restaurant industry is the largest private sector employer with 12.5 million jobs nationwide and 10% of Mississippi’s total employment. Nine out of ten restaurants give back to their local communities with donations of food, time and facilities for charitable purposes.
     Restaurants have been the target for many critics who want to blame the increase in obesity on eating out. Obviously, we can consume more calories than we burn up either at home or away from home, but restaurants are working to be part of the solution. Many restaurants offer half portions and heart healthy or lower-calorie selections. Most of the larger restaurant chains have websites complete with nutrition information for all their menu items. Log on and check out the menu items before you go.  
     Frequently my clients who are following a special diet will ask for guidance with menu choices. Here are a few suggestions:

• Choose the half portions or ask for a to-go box and put half of your meal in the box before you start eating. This makes it easier for those of us who feel compelled to clean our plates to eat less and be satisfied. Take the other half of the meal home and use it for lunch the next day.
• Share a meal with your spouse or lunch date.
• Salads are a good choice, but ask for the dressing on the side. If you dip your fork in the dressing and then load the fork with salad, each bite has a little dressing and you save a lot of calories. Lemon juice or flavored vinegar can substitute as a great low-calorie dressing.
• Order a lean meat entrée baked, broiled, grilled or seared with gravies and sauces on the side.
• Vegetables will have fewer calories if they are steamed or grilled and served with a lemon wedge.
• Go easy on the chips and salsa before a Mexican meal. One ounce of chips usually has about 150 to 200 calories and one ounce is about 15 chips.
• Pinch off a serving of bread or get one roll and then move the bread basket to the other end of the table.
• For dessert, look for a fruit ice or sorbet, low-fat frozen yogurt or fresh fruit. Order one serving of a rich dessert with several spoons so everyone at the table can share.
• Most restaurants are used to customers making special requests. Don’t be afraid to ask if the chef can grill or steam an item without extra fat.

     Eating out can be a wonderful relaxing social time. With some forethought and menu savvy, your meals away from home can also be great-tasting and healthful.