Get Fit: Healthy options when eating out

This week, the Get Fit pledge is to eat healthier at restaurants. That may seem a little odd to some people. After all, you probably go for the fried chicken, or the chocolate milkshake or that big chocolate layer cake.

Well, that's okay, as long as you follow some simple steps to take before you walk through the restaurant doors.

First, check out the nutritional values on the restaurant's website or menu. When it comes to your favorite foods such as chicken or potatoes, baked is the best option.

Staci Hodges from Deaconess says most restaurant food is high in sodium and sugar.

"The biggest problem with eating out at restaurants is, you don't have any control over what is in your food."

Staci showed 14 News how to eat at a restaurant, and she started with the salad bar.

"When you're choosing a salad, it's always best to go with the darker greens versus Iceberg lettuce. Darker greens give more of the nutrition your body needs. Iceberg is mostly water."

Staci says go easy on the cheese and salad dressings. But add in the fruit.

"Fresh fruit is extremely healthy for you because of the low calories."

When it comes to the main course, stay away from fried, and head for the meats baked, poached, grilled, broiled or steamed. Now when it comes to desserts, that's a different story.

"It's about moderation. You can pick a dessert, just not multiply desserts."

The secret here is to plan ahead if you intend to indulge. Salt is a problem. It can increase your blood pressure. If you adhere to a low salt diet, it will likely consist of the lower calorie, healthier foods associated with weight loss.

Eating right has more benefits than just watching our weight. Some researchers say, if you're tired after a full night's sleep or jittery without coffee, the answer may be what you're eating. They say boost your energy level, with red meats, fish or poultry, and if you don't want to eat meat, try soybeans, lentils, or spinach.

Research also shows to many refined carbs, that is foods high in white flour like cookies, sugary cereals or white bread, can give you a case of the jitters.

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