Home » » Diet & Exercise Trends » The Fat Trap: How to avoid extra calories & fat when dining out.

The Fat Trap: How to avoid extra calories & fat when dining out.

© Shelly Morgan

Americans dine out an average of 4-5 times per week spending more than $350 billion a year on what used to be considered a luxury. Dining out has become more of a favorite pastime or convenience and less of a luxury. As the demand for fast food grows, portion sizes are growing as well. Restaurant portions have become so large that they are generally 2-3 times larger than servings recommended by the American Dietetic Association. Fast food restaurants decided that "large" isn't large enough so they added "super-size" to the menu. Its no wonder America has become the fattest country in the world.

Americans are indulging, but at the same time they want to eat healthier. In response to this, 40% of restaurants are including low-fat, low-calorie, lite or healthy/heart-healthy dishes on their menus and the FDA is making sure restaurants stand behind their claims. As of May 2, 1997, by law, restaurants are required to prove the validity of their low-fat, low-calorie claims upon request.

Making sensible choices when dining out and following a few simple rules can help you avoid extra calories and fat that can lead to weight-gain and other health problems.

Super-sizing and gargantuan portion sizes are terrible trends affecting America's hearts and waistlines. Excess seems to be the norm, but it doesn't have to be. It IS possible to dine out without consuming 2 or 3 days worth of food in one sitting.

Portion control is one of the most important things to remember when eating at home and dining out. There are many ways to cut down on portions. Order ala Carte, order appetizers instead of the main dish or share a meal with a friend. More often than not, the appetizer is closer to a normal serving size than the main dish. Again, most entrees are 2-3 times larger than a normal serving size. Also, don't feel the need to clean your plate. This is one of the main reasons why many people overeat. That "clean your plate" mentality is something Americans were raised on. When you feel "comfortable", simply ask the waiter to remove your plate or ask for a doggie bag if you would like to take the remaining portion home. Remember, it takes 20 minutes for the brain to send a signal to the stomach that you're full, so chances are after 20 minutes of eating, you've had enough!!!

Snacking on bread or chips before a meal can add several hundred calories to an already hearty dish. Ask your server to remove the bread or chips from the table or call your order in ahead of time so it's ready when you're seated (no time for chips). *