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Note: This demonstration is an abridgment of a typical campaign lesson. When you participate in the campaign, you will be able to select your activity from one of the three programs (Getting Fit, Eating Smart, Managing Life). See the Introduction and Rules for more information.

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Most of us would agree it is much easier to make healthier choices at home than it is in a restaurant. One reason is because we choose what foods are brought into our homes and we determine how the food is to be cooked. We control what goes into the recipe and how much food is put on our plates.

Yet, most would agree, it is a lot more fun to eat out. It is a great reason to get together with friends; you don't have to cook and you get more variety in your meals. In short, life would be pretty dull without eating out; so eat out we do. In fact, 40 cents of every food dollar we spend in restaurants.

Given these facts, how can we make healthier choices when eating away from home? The first line of defense is a good offense. This means planning ahead. Whenever possible, you pick the restaurant. Some eateries are obviously easier in making healthy choices than others.

Take lunch, for example. Choose a place where you get to order just how the meal is made. Deli's are famous for this feature. Tell the counter person exactly how to make your sandwich. Choosing turkey or ham instead of salami and cheese saves you 40 grams of fat per sandwich. Choosing a french roll or whole wheat bread over a croissant saves you another 20 grams of fat. Take mustard over mayo and you bypass 25 more fat grams.

Fast food chains are coming around too. Now they have grilled chicken sandwiches, baked potatoes and salads with low-fat dressings. If burgers are your pleasure, skip the cheese. While it has calcium and protein, it comes with an additional ten grams of fat per slice. If french fries are your thing, swipe some from your friend. They weigh in at one gram of fat per fry; onion rings weigh in at five grams of fat each. The choice of wearing them is yours.

Japanese restaurants are at the head of the line when it comes to low-fat choices. There are sushi and teriyaki entrees, broth-based soups, steamed vegetables and rice. Stay clear of the tempura! Anything fried adds at least 10 grams of fat per serving.

Italian restaurants have loads of pasta dishes. Share one with a friend. You can choose from tomato-based (marinara) or wine-based (marsala) sauces, linguini with red clam sauce, pasta primavera or vegetable pizza. Help yourself to french bread, bread sticks and salad. Dip the breads lightly in olive oil and dip your salad fork lightly in the dressing on the side.

Eating on the run doesn't have to derail you from a healthier diet. It just takes some investigation and planning ahead of time. Just remember this: people who are successful in changing their diets over the long term are those who make consistent choices, not perfect choices. No one is perfect, but improvements in any lifestyle change takes consistency. If you consistently choose leaner and healthier entrees, you too will become leaner and healthier. It is only a matter of time before it happens to you. Bon Appetit!

ACTIVITY

Record your dietary intake in the Activity Log for five days. Circle those meals eaten away from home. Are they lower or higher in fat? Do you make wise choices when eating away from home?

Print the Activity Log for your use in recording daily activities.