I-Can: A Plan for Eating Out Wisely

Eating right starts at home, but most families eat out at least several times per week. Chances are, a trip to their favorite restaurant or fast food place costs them extra calories, fat, salt, and sugar as well as dollars. Eating right at restaurants can be a challenge. But it is possible, if you have a PLAN!

These 7 “I-Can” tips will help anyone prepare…

I-Can Have a Plan – do some homework to find nutrition information about the restaurants that you go to the most. You can do some research online or ask for printed material at the restaurant.

I-Can Order the Smallest Portion. You usually eat about twice as many calories when you eat out than you would at home, so ordering the smallest size is a big step toward eating wisely.

I-Can Order Baked and Grilled, Not Fried – Fried foods add extra calories and fat, and that’s just not good for you. — Quick Tip: KFC Chicken Breast—Extra Crispy: 510 calories/33 grams fat; KFC Chicken Breast – Grilled: 190 calories/6 grams fat.

I-Can Order Items Plain or pile on low-calorie/low-fat toppings like: lettuce, tomato, onion, peppers, cucumbers, mustard, salsa.

I-Can Skip the Chips – Skip the tortilla chips, breadsticks or rolls entirely by having the server take them away, or take one serving, then send the rest back to the kitchen. — Quick tip: One restaurant order of  tortilla chips contains four ounces of chips, which packs a total of 570 calories and 27 grams of fat.

I-Can Order Water – this can save hundreds of calories per meal and hundreds of dollars over time!

I-Can Order Salads Smartly – Hold the cheese, mayo, sour cream,  creamy sauces, salad dressing, and other high fat condiments and toppings. — Quick tip: McDonald’s Premium Bacon Ranch Salad–with Crispy Chicken and Ranch Dressing: 540 calories/35 grams fat; with Grilled Chicken and Low Fat Italian Dressing: 320 calories/12 grams fat.

Although all these tips should turn you into a fast food ordering expert, your best bet is to eat at home and save money, time and calories!

Source:  Food and Health Communications

“Knowledge for Life” provided by the Finney County Extension Office and K-State Research and Extension.

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