1. If you are going to eat out, think about what you are eating the rest of the day so you can plan well and not blow your “calorie budget”.

2. Have it your way. Restaurants are in the business of serving customers. Don’t be afraid to ask for items specially prepared the way you want them.

The Plan:

When you know you’re going to eat out, think about what foods you’ll choose over the whole day. For example, plan on a light lunch if you’ll eat out at dinnertime. Try not to skip meals, which may make you overindulge later. And most importantly, try not to show up at the restaurant famished! If you’d like to splurge on a higher calorie entrée, plan to skip dessert, and commit to sticking to your plan once in the restaurant.

* Serve margarine rather than butter with the meal?
* Serve fat free (skim) milk rather than whole milk or cream?
* Trim visible fat from poultry or meat?
* Leave all butter, gravy or sauces off a dish?
* Serve salad dressing on the side?
* Accommodate special requests?
* Use less cooking oil when cooking?

ACT!
Select foods which are:

* Steamed
* Garden fresh
* Broiled
* Baked
* Roasted
* Poached
* Lightly sauteed or stir-fried

Fat is a valuable energy source and carries fat-soluble vitamins needed for proper growth and development. It also contributes important taste and textural qualities that are part of enjoying food.

Too much fat, however, can increase the risk of heart disease, obesity and other health problems. When moderating fat intake, it’s important to consider these points:

• Health authorities recommend Americans consume 30 percent or less of their total daily calories from fat, with 10 percent or less of those calories from saturated fat. Remember, the 30 percent refers to your total fat intake over time, not single foods or meals. Use the following chart to guide your fat intake.
• If you eat this Total fat Total saturated number of calories per day fat per dayper day:
  (grams) (grams)
  1,600 53 or less 18 or less
  2,000 65 or less 20 or less
  2,200 73 or less 24 or less
  2,500 80 or less 25 or less
• Use the Nutrition Facts panel on the food label to help determine how much fat is in foods. Remember, it’s the total fat intake over time that’s important. A food high in fat can be part of a healthy diet as long as it’s balanced with other lower-fat food choices.
• All fats are a combination of saturated, polyunsaturated and monounsaturated fatty acids. Each of these types of fats have different effects on the body, but all contain nine calories per gram.
• Blood cholesterol levels are influenced by family history, weight, age, smoking, physical activity and eating habits. Studies have shown that diets which are too high in certain saturated fatty acids and dietary cholesterol can raise blood cholesterol.

9. Make changes gradually. Just as there are no “superfoods” or easy answers to a healthy diet, don’t expect to totally revamp your eating habits overnight. Changing too much, too fast can get in the way of success. Begin to remedy excesses or deficiencies with modest changes that can add up to positive, lifelong eating habits. For instance, if you don’t like the taste of skim milk, try low-fat. Eventually you may find you like skim, too.

10. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is “good” or “bad.” Don’t feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

7. Balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. If you miss out on any food group one day, make up for it the next. Your food choices over several days should fit together into a healthy pattern.

8. Know your diet pitfalls. To improve your eating habits, you first have to know what’s wrong with them. Write down everything you eat for three days. Then check your list according to the rest of these tips. Do you add a lot of butter, creamy sauces or salad dressings? Rather than eliminating these foods, just cut back your portions. Are you getting enough fruits and vegetables? If not, you may be missing out on vital nutrients.