BLOOMINGTON - Families don't have to sabotage their healthy eating program when they eat out.

Parents and children trying to eat healthy and increase their activity level this year can stay on plan even while eating out at a variety of restaurants.

"You can still have fun while bringing healthy options to the table," said Jackie Lanier, health promotion specialist with the McLean County Health Department. "You don't have to throw everything out the window when you eat out."

That message from several Central Illinois nutrition professionals is good news for families in the Bloomington-Normal area, who often are on the go and eating out.

For example, Jill Lynch, 33, of Bloomington, eats out with her daughters, Hannah, 5, and Sydney, 2½, once or twice a week. In addition, husband and father Jeff joins them for dinner out about twice a month.

On March 4, Jill and her daughters had an early dinner at Panera Bread in Normal before the girls' 6 p.m. gymnastics class at Victory Academy.

"When I go out with the girls, we usually go to Panera or Subway. We try to choose restaurants with healthier options," Lynch said.

But nutrition professionals agreed families can eat healthy at all sorts of restaurants. Families just need to plan.

Parents get into trouble when they and their children are famished when they walk into the restaurant and haven't considered what they will eat. That's when families order appetizers or quick-service foods that tend to be less healthy.

Many restaurants have Web sites that list some menu selections and their nutritional content. Another option is to go to www.healthydiningfinder.com, said Lynch, a registered dietitian who does nutrition consulting for members of Four Seasons Association, a Bloomington family fitness club.

Healthy Dining Finder lists a variety of restaurants, a selection of their menu items and nutritional analysis.

"While it's not all-inclusive, it gives people some ideas," said Lynch, whose has worked as a registered dietitian at BroMenn Regional Medical Center in Normal, Gold's Gym in Bloomington, and Caterpillar Inc. in Peoria.

On the way to the restaurant, consider what you will order.

"Otherwise, you'll be bombarded by all the options and may be tempted to go with something unhealthy," Lanier said.

Planning is worth it for three reasons.

First, while there are healthy menu selections at all sorts of restaurants, restaurant food overall tends to be higher in salt and calories than food people cook at home. Adults should have no more than 2,300 milligrams of sodium each day, said Robin Bagwell, nutrition and wellness and family life program coordinator with the University of Illinois Extension-McLean County. High salt intake may lead to high blood pressure, Bagwell said. So consider foods that are lower in sodium.

Second, planning ahead means you'll have more time at the restaurant to visit with fellow diners.

Third, you won't have to feel guilty afterward if you haven't overeaten or eaten poorly, Lanier said.

Splurging once in awhile is OK. The problem is some people who splurge once or twice mistakenly think their previous dieting and exercise have been for naught and they give up.

If you splurge at your favorite restaurant, just get back on your healthy eating plan and exercise the next day.

A better idea is to plan. If you know you want to enjoy a high-calorie treat, plan for it by eating light for the rest of the day, focusing on vegetables and fruits.

Children can begin to learn about healthy eating at young age, Lynch said.

"Hannah knows that chicken and salad are healthy and that fries are not so healthy," Lynch said. She calls those foods "once-in-awhile" foods.

Dads who like to have a big meal while eating out can do so without feeling guilty.

"If you want to have a hearty meal and feel full afterward, just eat less during the day and add exercise to your routine to make up for it (the big meal)," Lynch said.

Two strategies to feel full without overeating are to drink water with the meal and to eat slowly, Lynch said.

"It takes your mind 20 minutes to recognize that you are full, so chew slowly and put your fork down. If you keep the conversation flowing and focus more on conversation and less on food, you'll be less likely to overeat."

A motivation to eat a reasonable amount is to consider how stuffed and tired you'll feel if you overeat, Lanier said.

"You can get your money's worth and feel good afterward without being overly full," she said.

With spring beginning Thursday, warm weather is just around the corner. After a hearty meal out, consider working off part of the meal with a family walk on Constitution Trail, in one of the cities' parks or in your neighborhood, Lynch said.

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Tips to keep you on track

By Paul Swiech | pswiech@pantagraph.com

BLOOMINGTON - You and your family can eat out healthy, whether you're having a meal at a fast-food place, a family restaurant or an expensive dining establishment.

Here are strategies recommended by Central Illinois nutrition professionals Jill Lynch, Robin Bagwell and Jackie Lanier.

Look for grilled, baked or roasted; avoid fried

Fried foods are higher in fat. Limit breaded and fried chicken and fish pieces. If you choose that, have only a serving and fill up on vegetables.

Consider ordering a child's size

A child's meal is enough for a child and may be enough for a parent too. Even a less-healthy option - a hamburger, fries and soda - isn't bad for a treat if small sizes are eaten, Bagwell said. Problems arise when large servings are consumed. A serving of meat is about the size of a deck of cards.

Top your burger with lettuce and tomato. Not only do these vegetables make the sandwich healthier, they also help to fill you up if you order a small burger. Avoid sauces.

Get the soup

Even some fast-food restaurants now offer soup. Soups can fill you up and may contain healthy vegetables.

Choose salads

Salads can be healthy and low-calorie, depending on what you include. Salads are a good start to a meal or can be a healthier alternative to fries.

Salads are healthy and low-calorie when they are vegetables. But when bacon and other meat, cheeses, croutons and dressing are added, the calories and fat can up as well, Bagwell warned. Limit those items. A serving of dressing is one tablespoon, so get your low-fat dressing on the side and use sparingly.

Parents shouldn't assume their children don't like salads and vegetables, Lanier said. Kids' taste buds change frequently, so offer salads and vegetables from time to time even after your kids say no. Some kids go for veggies that they can dip into a dressing, Lanier said.

"As a parent, it's up to you to guide your children," Lanier said.

Split the fries or the entree

If you and your kids really enjoy french fries, order them. But split the order. Lanier said she, her husband and daughter split a large order of fries among them.

If you and your spouse or child enjoy the same entrée but the serving is large, order it and two plates and split the order.

Think about other sides

Consider healthier alternatives to fries and chips. Some restaurants offer baked potato, apple sauce, fruit or steamed vegetables instead of fries. Some sandwich places offer raisins, apple slices or yogurt instead of chips.

Consider water and milk

Regular soda adds a lot of calories to any meal. Consider water or milk instead. The entire family needs to be hydrated with water and needs calcium and vitamin D.

If you want soda, order diet soda. If you prefer regular soda, order a small size. If a waiter comes by with a refill, say you'd like water instead.

Split the shake

If you and your kids like milkshakes, order one shake and split it. Some restaurants will give you one large shake in two small glasses.

Consider ordering a fruit smoothie instead of a shake, Bagwell said.

Control pizza, spaghetti urges

Two slices of pizza is a serving. A half-cup of spaghetti is a serving. Most of us eat more than that. Try to limit yourself to those servings and eat more vegetables.

For your spaghetti, order marinara rather than Alfredo sauce.

Be wary of appetizers

Appetizers offered at family restaurants and upscale establishments often are high in calories. Consider healthier alternatives, such as appetizers with vegetables or fruit.

If you really want a higher-calorie appetizer, such as the large fried onions, that's OK if you're sharing it with family members or friends, Bagwell said.

If you really enjoy an appetizer, order that as your entrée.

Chips and salsa is a popular appetizer at Mexican restaurants. But a serving size for an adult is about 15 chips, Lynch said.

Watch the bread

Some people fill up on bread and rolls. Order whole wheat or whole grain bread or rolls. A serving size is one roll.

Take it home

Parents concerned about getting their money's worth don't need to overeat. Eat a serving, then take the rest home to eat for lunch or dinner the next day. Lynch recommends ordering a take-home box with the food. When the food comes, immediately put half of it into the take-home box to reduce the tendency to overeat, she said.

For food safety reasons, however, you can't do that if you're going to a movie or shopping after eating. Food needs to be refrigerated within two hours, Bagwell said.

Split the dessert

If you really want that special dessert at a family or upscale restaurant, order it with several forks or spoons. If everyone has some, you're enjoying the dessert without overdoing it.

Back away from buffets

Families tend to overeat at buffet restaurants because of all the selections and because parents want to get their money's worth.

Get only what you really want to eat rather than sampling everything. Make only one trip to the buffet. Or, if you like making several trips, get just a little bit of food each time.

Limit the alcohol

If you want to have a drink with your meal, limit it to one drink. Alcoholic beverages are high in calories with no nutritional benefit and they stimulate appetite, so you'll eat more.