The 10 best tips for eating out

Eating outside can be a treat from time to time or a convenient option when you do not have time to cook. But fat, calories, sugar and sodium can add up quickly if you eat regularly at the restaurant.

Follow these tips to make healthy choices at your next restaurant meal.

Keep It Small.

Portion sizes at fast food outlets and restaurants are usually larger than what you normally eat at home. Ask for half portions, share a big meal with a friend or take a portion of your meal with you.

Divide The Dessert.

If you're still hungry, finish your meal with fruit or sip a simple cappuccino sprinkled with cinnamon. If you like rich desserts, order one and ask for spoons to share with your friends!

Avoid Super-Sizing.

Large meal combinations may seem like a good deal, but they are often high in fat, calories, sugar and / or sodium.

Ask for more vegetables.

For extra fiber, ask for extra vegetarian fillings on rolls, burgers, pizzas and sandwiches. Order sides of green salad or cooked vegetables. Replace your fries with vegetables.

Go for whole grains.

Look for whole grain foods such as quinoa, brown rice, barley or oats. Many restaurants now offer whole wheat or whole grain breads, tortillas, pasta or a pizza crust on request.

Keep sodium in check.

Choose fewer foods smoked or prepared with soy sauce or teriyaki sauce. Look for "light" versions of these sauces and ask them to serve them separately.

Get the sauce on the side.

Sauces, condiments, salad dressings and spreads can add fat and sodium to your meal. Ask them on the side and use just enough to have a little taste.

Skip the sugary drinks.

Drink water or low-fat milk instead of sugary drinks such as soda, iced tea or lemonade. Try sparkling water with lemon or lime wedges. If you drink alcohol, limit it to one or two glasses a day.

Ask how the food is prepared.

Order food steamed, baked, oven, grill or roast. Fat and calories add up quickly when foods are fried, fried or breaded.

Look in front of you.

Ask for nutritional information or visit the restaurant's website in advance. Look for healthier options with more protein, fiber and vitamins and fewer calories, fat, sugar and sodium.