The hectic pace of modern life makes for a lot of eating away from home. It’s great to be conscientious about stocking your pantry and refrigerator with healthy food for home-cooked meals, but here’s some tips from the U.S. Department of Agriculture (USDA) for eating well when eating out:

• As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.

• Ask for whole wheat bread for sandwiches.

• In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
• Ask for salad dressing to be served on the side. Then use only as much as you want.

• Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.

• Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.

• Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.

• Order an item from the menu instead heading for the “all-you-can-eat” buffet.

• If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:

• Order an appetizer or side dish instead of an entrée.
• Share a main dish with a friend.
• If you can chill the extra food right away, take leftovers home in a “doggy bag.”
• When your food is delivered, set aside or pack half of it to go immediately.
• Resign from the “clean your plate club” – when you’ve eaten enough, leave the rest.

• To keep your meal moderate in calories, fat, and sugars:

• Ask for salad dressing to be served “on the side” so you can add only as much as you want.
• Order foods that do not have creamy sauces or gravies.
• Add little or no butter to your food.
• Choose fruits for dessert most often.

• On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Get a quick estimate of what and how much you need to eat. Enter your age, sex, height, weight, and level of physical activity to get a personal eating plan: MyPyramid Plan