A great way to “mind the plate” (1/2 fruits and vegetables, 1/4 whole grain, and 1/4 lean protein) when eating out is to share an entree and order a side salad. This will allow you to control the portion of the meat and grain while adding volume with a salad. Often women want to share a meal while their husbands, boyfriends or partners do not. The men in your life that may need or want more calories could order an appetizer for themselves as well. This may even save you money!
Use this idea at home as well. It is often easy to overeat if the people we are eating with need more food than we do. It is important to realize that we all have different calorie needs. Base your choices on YOUR needs.
Emily Fonnesbeck RD,CD