Myth: With all of the eating out over the holidays, there’s no way to watch my calories.

Answer: BUSTED!

The holidays often include too many opportunities to eat out and celebrate. Think it’s impossible to watch what you eat when eating out? Not so! Here are some questions to ask your server when eating out to make your dining a bit more healthy:

1. Which soups are made with broth and not cream? Usually soups made with broth are minestrone, chicken noodle and vegetable.


2. Do you offer lower fat salad dressings? If this is not an option, ask for the regular dressing on the side and dip your vegetables into it instead of pouring the dressing over your salad.


3. Is there a smaller portion available? You might be able to get an appetizer portion of a dish which is smaller than an entrée portion. If not, share the entrée with someone else at dinner or take half home.


4. Can I have veggies as a side dish instead of the side that comes with my meal? Choose veggies not prepared in oil, sauce or butter or ask for steamed veggies.


5. Is this dish available without a high-fat topping like gravy or cheese? Some dishes come with sour cream, cheese, gravy or sauce on top. Ask if the dish can be prepared without it. If not, ask if there is a similar dish that is available.

Adapted from “Ten Questions You Shouldn’t Be Afraid to Ask” from The Ultimate Volumetrics Diet: Smart, Simple Science-Based Strategies for Losing Weight and Keeping It Off by Barbara Rolls, Ph.D.

Get more tips for eating out healthfully at http://missourifamilies.org/features/nutritionarticles/nut214.htm

Contributor: Ellen Schuster, M.S., R.D., Associate State Specialist, University of Missouri Extension, schusterer@missouri.edu, 573-882-1933