Eating out the healthy way: Thai, Greek, Chinese, Mexican and more

Wise rules for eating out
Canadians spend about 32 per cent of their food dollars in restaurants. Ethnic restaurants make up a large proportion of those outings. And if current trends prevail, we'll be eating even more restaurant meals and spending more of our food dollars on restaurant foods in the future.

Many restaurants continue to serve huge portions, so portion control is one of the best defences against overeating. Here are some tips to help you do that and to help keep these outings fun and healthy.

Helpful hints
• Limit processed foods (such as cookies and baked goods), which contain unhealthy trans fats.

• Select whole grain breads and whole wheat pastas when available.

• Choose grilled, baked or poached fish and other foods, instead of trans-fat-heavy fried or breaded foods.

• When ordering chicken or other poultry, don't eat the skin.

• Choose turkey, ham or roast beef for your takeout sandwich instead of high-fat bologna or salami.

• Fill up on healthy appetizers, soups and salads and forgo a main dish.

• Ask for the salad dressing on the side.

• Order one less item than the number of people at your table.

• Limit oils that are high in saturated fat and trans fat, such as coconut and palm oils.

• Limit partially hydrogenated fats, which contain trans fats.

• Push your plate away when you're satisfied; don't feel you have to finish it all.

• Split your dessert with your meal pal. Or eat half and take the rest home.

• Order just one alcoholic drink, or better still, sip mineral water instead.

• Look for the low-fat or light options now available in some fast-food restaurants (for example, falafels with baked –- not fried -– croquettes).

Note: daily requirements for an adult are about 2,000 calories, 65 grams of fat (of which 20 grams should be saturated) and 2,400 milligrams of sodium.

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