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6 tips for making healthy choices when eating out

 Think ahead. Check out restaurant menus online ahead of time so you can pre-plan your meal choices and avoid temptation. Many restaurants also post nutritional information on their website, which can help you make informed and healthy choices.

 Read between the lines. Avoid menu items that are described as creamy, buttery, breaded, crispy, stuffed or smothered. These fancy words are often a hint that these meals are very high in calories. Look for broiled, grilled or baked items instead.

 Watch your portions. Portion sizes at restaurants are often double or triple what you would normally eat. Ask for half portions or split a meal with a friend. Avoid super-sizing your meal, even if it seems like good value for your money.

 Ask for sauces and dressings on the side. Sauces and dressings can add a surprising amount of fat, sugar and sodium to your meal. Ask for them on the side so you can control how much you use while still getting the flavour.

 Look for veggies. Vegetables are a great source of fibre! Ask for extra veggie toppings on pizzas, subs and burgers, or order a side of cooked vegetables or a garden salad.

 Skip the sugary drinks. Pop, juices and alcoholic beverages can add lots of sugar and calories to your meal. Try unsweetened iced tea or sparkling water with lemon or lime instead.

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