According to the National Restaurant Association more than 130 million Americans will eat in a restaurant or cafeterial on a typical day. Eating away from home is challenging for those trying to be health-conscious and if you are one of those 130 million people who eat out regularly you will want to be aware of some common traps that restaurant-goers can drop into.

1. Enjoying those free chips or bread.

As you sit down to a meal many restaurants will salute you with a basket of tortilla chips or warm bread. They are the free part of the meal except very costly in calories since most bread baskets will include 400 to 800 calories and a basket of tortilla chips contain 700 to 900 calories....all your meal calories consumed before you've ordered lunch! And your server may even bring a second basket!

Consider asking your server to not serve the basket or receive a slice of bread or a handful of chips and remove the basket instantly to minimize the supplementary calories.

2. " I only had a Salad for lunch".

A salad can be a healthy selection or it can be a calorie bomb. Avoid toppings such like battered and fried chicken high fat meats cheese and eggs. Look for salads with grilled chicken or shrimp; Ask for dressing on the side and a "light" or "low fat" option when available to minimize the extra fat and calories. Although a healthy source of fat be cautious of toppings such as nuts and olives. In large quantities the calories do add up. When possible a salad bar is a great option since you have control of how much and what types of toppings and dressings you choose.

3. Bigger is Better & Cheaper.

A common marketing strategy at fast food restaurants is to offer a larger portion for a few cents more. From an economic standpoint it's a good deal. From a weight and health standpoint it's a bad deal. Although you are paying less for the larger portion you are paying a heavy cost for the unhealthy fat sodium and calories. Excessive portions are common at full-service restaurants too. Consider sharing an entree or taking half home to avoid eating double or even triple the calories you need for the meal.

With our busy lives eating out is likely here to stay so making sensible healthful choices and managing portions is essential.

2009 MedHealth Solutions Inc.