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I want to eat out and not feel guilty! What can I do?

For all of you out there that are watching what you eat, eating out can often be stressful. Grabbing a bite to eat with friends, family or co-workers should be enjoyable. Whatever the reason is -- spending time together or just getting away (different atmosphere) -- going out to eat shouldn’t be full of guilt.

Most of us like eating out and it should be okay to fit into our lifestyles. The secret is what you choose. The majority of places (restaurants, fast food and food stores) have options to pick from – the challenge is what to pick.

Now don’t get me wrong. You may have some obstacles to overcome in some places (for example, low sodium meals) but usually you can find something.

Here are some key points to think about next time you head out to grab a bite:
- Pick friendly places (health and nutrition friendly, that is!).
- Know the menu ahead of time (makes it easier to choose a meal).
- Pick items that are grilled and broiled (not fried).
- Lean meats, fish, seafood, chicken are good protein sources.
- Opt for salad as the side dish (dressing on the side) – limit carb side items.
- Enjoy one roll from the bread basket or skip the basket (this one is tough to do!)
- Avoid heavy cream sauces
- Limit dessert or share one with the table (a few bites usually does the trick)

You may splurge a time or two, but for the most part stick to a meal that is balanced. I opt for a healthy source of protein (grilled salmon or chicken), vegetable and a small salad. It's a simple meal, and it makes it easy for most restaurants to serve it up. Fast food can be tricky, but opt for the grilled meats, fruit offerings and side salads -- and stick to water! These are all simple items that can help keep the calories and fat limited.

Make going out all about the company you are with. No need to worry about what you eat – it can all work! Bon appetit!

Have a diet question for Pam? Email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it and check back to see if your question is picked! And if you missed a previous column, click here to see the archive.

Don't forget to check out eDiets' Online Meeting "Restaurant Reviews" at 5 p.m. EST, May 13, 2009!

Find that perfect meal that fits your plan. Still not sure what to eat? Our This e-mail address is being protected from spam bots, you need JavaScript enabled to view it can help give you suggestions to satisfy those taste buds.

Pamela Ofstein, eDiets Director of Nutrition, is a registered and licensed dietitian responsible for the development, design and implementation of eDiets nutritional components, including product offerings, nutrition programs and media publicity. She received her B.S. in Food and Nutrition from Florida State University and M.S. in Dietetics and Nutrition from Florida International University. Leading a team of nutrition professionals, she continues to widen and enhance eDiets.com personalized services setting the standards to provide credible information to consumers.