I have a unique opportunity this week for a trip to Bogota, Colombia. I am very excited about it. This will be my first trip to South America - another continent I can cross of the list thanks to my Subway travels!

Check back soon and I can fill you in on the details of the trip.

Hi!  My name is Joanna Dolgoff, M.D. and I am a pediatrician and child obesity specialist.  I first met Jared a few months ago because of his relationship with Subway.  In general, I try to get my patients to stay away from fast food.  Subway, however, is an exception.  It is one of the few places where a child can get a healthy meal quickly and cheaply!  

At our first visit, Jared shared his weight loss journey and I was inspired by his story.  He fell into the same food trap that so many children still fall into today.  His home was filled with junk food, he didn't exercise, and many of his dinners consisted of fast food or processed foods with few nutrients and lots of calories and fat!  Jared was able to make over his body and his life by making a few key changes - and so can you!  Read on to learn some easy tips to make eating out easy, quick, and healthy!

Easy Tips to Making Healthy Choices When Eating Out

It's time for school once again!  For many parents school time brings busy schedules including sports, dance lessons, religious studies and of course homework.  Many schedules do not leave much time to prepare healthy delicious meals so many choose fast food restaurants as their go-to option.  Unfortunately eating out often can lead to extra weight gain and learning unhealthy eating habits for you and your family.  Here are some ways to make eating out healthy and part of your back-to-school routine without sacrificing good nutrition.

1. DO YOUR RESEARCH

Many fast food and restaurant chains post nutritional information on their websites. If you frequent a favorite chain and often choose certain menu items, be sure you look up the nutritional data online.  You may be amazed by the calories, saturated fat and sodium in your favorite dish.  Fortunately, some fast food restaurants, like Subway, offer many healthy options.  Start by visiting Subway's website to view their nutritional information http://www.subway.com/applications/NutritionInfo/.

Going to a restaurant that doesn't post their nutrition information online?  You can still learn a lot from a simple web search.  Go to www.calorie-count.com or www.calorieking.com and type in the name of the dish you usually order.  These websites have average nutritional information for thousands of foods.  Chances are you will find what you are looking for.

2. READ THE MENU CAREFULLY

Make sure you know what you are ordering.  Pay attention to the descriptions on the menu.  Dishes labeled deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy are usually high in calories.  Choose restaurants (like Subway) that allow you to pick exactly what you do (and don't!) want to eat.

3. DON'T BE AFRAID TO SPECIAL ORDER

Many menu items would be healthy if they were prepared differently. Small substitutions often lead to major calorie savings.  Be sure to tell your waiter that you are trying to eat healthy.  Most restaurants are happy to prepare your food the way you would like it.

Ask for your vegetables and main dishes to be served with the sauce on the side. If your food is fried or cooked in oil or butter, ask to have it broiled or steamed.  Some restaurants even have non-fat cooking spray in the kitchen!  When I go to a restaurant, I always ask for "no butter, no oil, no mayo".  These ingredients are often stuck into dishes where you least expect them.

4. CAUTION WITH THE KIDS MENU

Unless you are at Subway, the kid's menu is usually the least healthy section of the menu.  I like to avoid it altogether.  Many restaurants will allow you to choose 'half-orders' of dishes on the adult menu.  If the restaurant doesn't do half-orders, consider splitting a dish with your child.  Which brings us to our next tip...

5. WATCH YOUR PORTIONS SIZES!

Watch portion size; share or bring leftovers home. At a typical restaurant, a single serving provides enough for at least two meals. Even children's menu portions are overblown!  To overcome this obstacle, take half of your meal home or divide the portion with a dining partner.

It is best to decide how much your child should eat as soon as the dish is served.  How many times have you told yourself you would only eat half your dish and then sat at the table picking at the plate until it was finished?  Kids do the same thing.  When your child's meal is served and is overflowing, ask the waiter for an extra plate.  Place an appropriate portion on your child's plate and hand the rest to the waiter to wrap up.  When you eat at Subway, take advantage of their smaller, more appropriately-sized options, such as the 4-inch or 6-inch sub choices that are low in calories and fat!

6. AVOID BUFFETS

Avoid buffets, even seemingly healthy ones like salad bars. You'll likely overeat to get your money's worth. If you do choose buffet dining, opt for fresh fruits, salads with low-fat or fat-free dressings, broiled entrees and steamed vegetables. Resist the temptation to go for seconds or wait at least 20 minutes after eating to make sure you're still hungry before going back up to the buffet.

7. CHOOSE CALORIE-FREE BEVERAGES

Remember that soda and juice are both huge sources of hidden calories. Try switching to water with lemon or unsweetened iced tea.  My kids love the sugar-free lemonade at Subway!

8. EAT MINDFULLY

Encourage your kids to eat mindfully. Mindful eating means paying attention to what you eat and savoring each bite. Being mindful also means noticing when you are almost full and laying down your fork. Mindful eating relaxes you so you digest better and makes you feel more satisfied. Teach your children to really taste their food and pay attention to what they are eating.

9. SLOW DOWN!

If your children are shoveling their food into their mouths, they won't be able to tell that they are full.  It takes twenty minutes for your body to realize it is satisfied.  Have them put their forks down between bites or take a sip of water between mouthfuls.  If your kids finish their meals in less time and still feel hungry, ask them to wait.  Once the full twenty minutes has passed, they will probably no longer feel hungry.

10.  REMEMBER THE BIG PICTURE

Think of eating out in the context of your whole diet. If it is a special occasion or you know you want to order your favorite meal at a nice restaurant, cut back on your other meals that day. Moderation is always key, but planning ahead can help you relax and enjoy your dining out experience without sacrificing good nutrition or diet control.

About Dr. Dolgoff

Dr. Dolgoff runs child and adolescent weight loss programs online (http://www.DrWeigh.com), on Long Island, and in Manhattan.  Her program has a 96% weight loss success rate and is followed by children in 41 states!  She often blogs on child weight loss topics (http://www.DrWeigh.com/blog) and is active on Twitter (http://www.twitter.com/JoannaDolgoffMD) and Facebook (http://www.facebook.com/DrDolgoffsWeigh).