Most Americans love to eat out! Many of us eat out, often at fast food establishments, a few times a week.

The American Dietetic Association (eatright.org) is a good source of information on how to eat healthy when you eat out. Here are their suggestions:

• If you are going to begin the day by eating out, build a better breakfast sandwich by replacing sausage or bacon with Canadian ham or regular ham and have it on whole grain toast, or bagel or English Muffin.
• If you are going to eat out at a sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Use mustard, ketchup, salsa or low fat spreads. in place of fries or chips, choose a side salad or fruit, or if you must have fries, share with someone else.
• If you are at a salad bar, pile on the leafy greens, then choose carrots, peppers and other fresh veggies. Go lightly on choosing mayonnaise-based salads and high-fat toppings.
• Eating in a restaurant? Eat your low calorie food first, filling up on salad and soup followed by a light main course. Have all sauces and dressing on the side, for dipping, not pouring. Order one dessert and forks  for sharing with companions.
• Avoid all you can eat buffet and unlimited salad bars if you know you tend eat too much at these venues.
• Take size into consideration when ordering muffins, bagels, croissants and biscuits. Jumbo sizes mean jumbo calories and lots more fat.
• Does your eat out mean grabbing dinner at the hot table in the supermarket or the deli section? If so, choose rotisserie chicken, salad in a bag and fresh bread. Another good choice-lean roast beef, onion rolls potato salad and fresh fruit.

If, for you,  eat out means eating at your desk at work, keep single serving packages of crackers, fruit, peanut butter, soup, or tuna in your desk.