Because of our busy lifestyles today, many times we don't have time to prepare meals, and we're eating out and we're eating on the go. So here are some tips on ways that you can optimize your nutrition when you're eating on the go. The first thing I recommend my clients do is read the menu. Read the descriptions and take a thorough look at all your options. The next thing I recommend is pick something that is going to be a little bit indulgent. You are eating out, so that's something special and nice, so whether that's a beverage or a small dessert or something that might be not typical that you choose when you are eating out. The next thing is that restaurant portions tend to be two to three times the portion size that we actually need. So when you do get your food you can put to the side, you know, two-thirds of the meal or half the meal and take it as a take out and eat it the next day as a quick meal. The next thing you can do is ask for extra veggies. So if they're serving a baked potato or a mashed potatoes, what you can often ask for is a double order of a vegetable or another vegetable being added into your dish, which will cut back on some of the carbohydrates that you're consuming. The next thing you can do is you can ask for your sauces and dressings on the side. That way, you can be in control of how much dressing and sauces are on your entrees. The next thing I would suggest is trying to stay away from all you can eat buffets. Uh, we tend to over eat when we have large portions in front of us, so whenever you can, just avoid all you can eat restaurants. Another thing that people forget is that liquids have calories and sometimes they can double or triple the amount of calories that you consume during the meal. So, again, you can eat healthy while you're dining out, you just need to be smart about it and make good choices.