1. TIPS FOR EATING OUT Kendall Anderson Nutrition Center Colorado State University Fall 2011 Presented by ___________

2. Before you eat: Check the menu. Have a snack. Drink a glass of water and ask for more! http://www.flickr.com/photos/brraveheart/5755326863/sizes/l/in/photostream/

3. Starters Salads make great appetizers! If there are chips, take a few and ask for the rest to be removed. Choose clear/broth- based instead of creamy or cheesy soups. Watch for words like “crispy” or “fried”. Choose one appetizer to share with the rest of the table. http://www.flickr.com/photos/muyyum/5573742414/sizes/s/in/photostream/

4. Salads Choose clear dressings. Ask for the dressing on the side. Watch for: Bacon Cheese Crispy chicken Sour cream taco shell bowls Croutons http://umami.typepad.com/umami/2006/07/post.html

5. Main Dishes Beware of words like au gratin, escalloped, stuffed, pan- fried, or sautéed. Choose baked, grilled, roasted, dry- sautéed, steamed, boiled, or poached. Split a dish. Pack up half first.

6. Main Dishes (con’t) Ask for sauces and gravies on the side. For pastas: choose tomato-based rather than cream or cheese-based. For baked potatoes: choose toppings carefully. Try mustard instead of mayo or other creamy dressings.

7. Dessert Ask yourself: Do I really want this? Split it with the rest of the table. Consider going home for dessert to save money and calories. http://www.flickr.com/photos/wwny/4198721153/sizes/l/in/photostream/

8. A final note… Eat slowly and mindfully. Enjoy eating out but don’t do it every day!