434 Nutrition & Wellness for Life Copyright Goodheart-Willcox Co., Inc. The following tips can help you meet your goals for good nutrition when eat- ing out: • Resist the temptation to order double burgers, large fries, and supersized drinks. Select regular-size menu items (Figure 17.18). • Order half-size, appetizer, or children’s portions or consider sharing an entrée with a friend. • Limit high-fat creamy and oily salads, such as potato salad, tuna salad, and marinated pasta and vegetable salads. • Request that gravies, sauces, and salad dressings be served on the side. Limit or avoid toppings such as cheese and bacon. • Select salad dressings made with healthy fats, such as oil and vinegar, and use lemon juice on fi sh rather than tartar sauce. • Avoid adding salt at the table. • Trim fat from meat, skin from chicken, and breading from fi sh. Blot the oil on pizza with a napkin. • Choose fruit or nonfat frozen yogurt for dessert. • Order water, milk, or sparkling water instead of soda. • Get exercise after eating. Walk home from the restaurant or plan other light activities to help burn a few calories. Through planning, you can enjoy eating out. As people have become more nutri- tion conscious, restaurants have increased their offerings of healthful menu items. Many restaurants post the nutrition information for their menu items on their web- site and on their menus. Fast Food—Choose Wisely! Fast Food—Choose Wisely! Double cheeseburger, large fries, and large milkshake: • 2,650 calories • 95 grams fat • 2,310 milligrams sodium Hamburger, small fries, and small milkshake: • 870 calories • 31 grams fat • 950 milligrams sodium L to r: Nils Z/Shutterstock.com Hong Vo/Shutterstock.com Nitr/Shutterstock.com Fotofermer/Shutterstock.com Kristina Postnikova/Shutterstock.com Lukas Gojda/Shutterstock.com Figure 17.18 The meal on the left provides more calories than most people need for the entire day. The meal on the right contains one-third the calories, fat, and sodium.