Tips When Dining Out

 KYW Medical Reports Sponsored By Independence Blue Cross

By Dr. Brian McDonough, Medical Editor

PHILADELPHIA (CBS) – Many of us like to go out to a restaurant to eat, but there is a price—beyond the price of the food. The average American consumes an additional 200 calories, 3 to 4 grams of saturated fat, and an extra 300 to 450 grams of sodium on days that include dining out.

Part of the problem is extra-large portions and calorie-dense dishes. But it doesn't have to be that way. Watch for red-flag words. Limit dishes described as crispy, fried, creamy, au gratin, cheesy, buttery, pan-fried, rich, or breaded.

Instead, look for the terms baked, braised, broiled, grilled, poached, roasted, or steamed. When in doubt, order broth-based soup, main-dish salads (light on the croutons and dressing), pasta with tomato sauce, or grilled chicken sandwiches make special requests.

Just keep them simple. There are numerous steps you can take but the key is to avoid saturated fats and try to control portion size.