Tips for Healthy Eating Out
We are eating out more than ever. When dining out, it is easy to eat more calories and fat as well
as food that is less healthy. Try these ideas for healthy dining-out.
Dining Ideas:
1. No matter where you’re eating, practice eating sm all portions. Take half the entrée home or
split the meal with your friend. Order an appetizer as a main course instead.
2. Skip parts of the meal you like less. Have an “I can eat that food any old time” approach.
3. Go to places where you can orde r healthy, lowfat meals.
4. Ask to substitute high fat items like french fries for a baked potato or side salad instead.
Request items be made without butter or oil.
5. Eat a little less at noon to save for a special dinner later, but don’ t skip meals. This can lead
to eating too much.
6. Eat something 30 minutes before your meal to help be in better control of your choices. Eat
a piece of fruit or have a glass of water with lemon.
7. Avoid buffets, and all-you-can-eat specials.
Menu Choices:
• Breaded, batter-dipped, and tempura all mean frie d food, which is heavy in fat. Look instead
for lower fat, grilled, broiled and flame-cooke d. Other good choices include entrees that are
steamed, poached, roasted, or baked in their own juices.
• Avoid croissants, biscuits, potpies, quiches, and pastries. Pick hard rolls, bread sticks (if not
brushed with butter), french bread, or whole-wheat buns.
• For sauces, stick to wine, or thinned, stock-based sauces. Avoid thick butter sauces,
béarnaise, Mornay or sauces that sounds creamy. If you’re unsure, ask the waitstaff.
• Choose salads made with rich dark greens like spinach and romaine rather than pale iceberg
lettuce.
• Order a baked potato instead of french fries or have a side salad, steamed vegetables or a cup
of broth-based soup.
• Skip the mayonnaise and special sauces and ask for extra lettuce, tomatoes, onions and
mustard on sandwiches.
• If ordering pizza, ask for extra vegetable toppings and forget the meats and extra cheese.
• We often forget to count alcohol calories as part of our eating. It is very high in calories and
can prevent us from making healthy food choices.
What to Order When You’re Eating Out…
Here are some hints on how to order from menus. Ask if you can get nutrition facts for menu
items.
Steakhouse
• Trim the fat from broiled meat a nd order without sauces or gravy.
• A filet, flank, or London broil steak is the leanest cut.
Salad Bar
• Be careful about potato and past a salads, bacon bits, marinated vegetables, olives, fruits in
heavy syrup, and seeds or nuts.
• One ladle of creamy salad dre ssing can be about 300 calories.
• Select dark, leafy greens, raw vegetables and fruits, lean ham or turkey and cottage cheese.
• Use fat-free dressing or low-fat dressing in small amounts.
Chinese/Oriental
• Many menu items can be made to order. Request no oil (ask for broth or stock instead) or
ask for only a small amount of oil.
• Choose items with large portions of vegetables.
• Avoid wontons, egg rolls, sweet and sour choices, fried rice, fried dumplings, sesame
noodles, egg foo young, and tempura.
Italian
• Pasta with red sauce (marinara, red clam, or marsala) is a great choice unless the sauce has
high fat meat such as sausage.
• Avoid cream sauces such as Alfredo or butte r sauce as well as parmigiana, beef lasagna,
cheese sauce or filling, pesto, carbonara, sausage dishes and garlic bread.
Pizza
• Vegetable pizzas can have half the calories of the “works” type.
• Ask for extra vegetables to replace the meat on pizza.
• You can request ½ of the cheese as well.
Mexican
• Chicken fajitas, tortillas and Spanish rice without sour cream and guacamole are often OK
choices.
• Go easy on chips and rich/fried items on the menu such as chili rellanos, nachos, chorizo,
chimichangas, flautas, and taco bowl salads.
Fast Foods
• Choose BBQ or broiled and grilled chicken sandwiches as well as a regular hamburger or
roast beef sandwich instead of jumbo burgers and fried sandwiches.
We are eating out more than ever. When dining out, it is easy to eat more calories and fat as well
as food that is less healthy. Try these ideas for healthy dining-out.
Dining Ideas:
1. No matter where you’re eating, practice eating sm all portions. Take half the entrée home or
split the meal with your friend. Order an appetizer as a main course instead.
2. Skip parts of the meal you like less. Have an “I can eat that food any old time” approach.
3. Go to places where you can orde r healthy, lowfat meals.
4. Ask to substitute high fat items like french fries for a baked potato or side salad instead.
Request items be made without butter or oil.
5. Eat a little less at noon to save for a special dinner later, but don’ t skip meals. This can lead
to eating too much.
6. Eat something 30 minutes before your meal to help be in better control of your choices. Eat
a piece of fruit or have a glass of water with lemon.
7. Avoid buffets, and all-you-can-eat specials.
Menu Choices:
• Breaded, batter-dipped, and tempura all mean frie d food, which is heavy in fat. Look instead
for lower fat, grilled, broiled and flame-cooke d. Other good choices include entrees that are
steamed, poached, roasted, or baked in their own juices.
• Avoid croissants, biscuits, potpies, quiches, and pastries. Pick hard rolls, bread sticks (if not
brushed with butter), french bread, or whole-wheat buns.
• For sauces, stick to wine, or thinned, stock-based sauces. Avoid thick butter sauces,
béarnaise, Mornay or sauces that sounds creamy. If you’re unsure, ask the waitstaff.
• Choose salads made with rich dark greens like spinach and romaine rather than pale iceberg
lettuce.
• Order a baked potato instead of french fries or have a side salad, steamed vegetables or a cup
of broth-based soup.
• Skip the mayonnaise and special sauces and ask for extra lettuce, tomatoes, onions and
mustard on sandwiches.
• If ordering pizza, ask for extra vegetable toppings and forget the meats and extra cheese.
• We often forget to count alcohol calories as part of our eating. It is very high in calories and
can prevent us from making healthy food choices.
What to Order When You’re Eating Out…
Here are some hints on how to order from menus. Ask if you can get nutrition facts for menu
items.
Steakhouse
• Trim the fat from broiled meat a nd order without sauces or gravy.
• A filet, flank, or London broil steak is the leanest cut.
Salad Bar
• Be careful about potato and past a salads, bacon bits, marinated vegetables, olives, fruits in
heavy syrup, and seeds or nuts.
• One ladle of creamy salad dre ssing can be about 300 calories.
• Select dark, leafy greens, raw vegetables and fruits, lean ham or turkey and cottage cheese.
• Use fat-free dressing or low-fat dressing in small amounts.
Chinese/Oriental
• Many menu items can be made to order. Request no oil (ask for broth or stock instead) or
ask for only a small amount of oil.
• Choose items with large portions of vegetables.
• Avoid wontons, egg rolls, sweet and sour choices, fried rice, fried dumplings, sesame
noodles, egg foo young, and tempura.
Italian
• Pasta with red sauce (marinara, red clam, or marsala) is a great choice unless the sauce has
high fat meat such as sausage.
• Avoid cream sauces such as Alfredo or butte r sauce as well as parmigiana, beef lasagna,
cheese sauce or filling, pesto, carbonara, sausage dishes and garlic bread.
Pizza
• Vegetable pizzas can have half the calories of the “works” type.
• Ask for extra vegetables to replace the meat on pizza.
• You can request ½ of the cheese as well.
Mexican
• Chicken fajitas, tortillas and Spanish rice without sour cream and guacamole are often OK
choices.
• Go easy on chips and rich/fried items on the menu such as chili rellanos, nachos, chorizo,
chimichangas, flautas, and taco bowl salads.
Fast Foods
• Choose BBQ or broiled and grilled chicken sandwiches as well as a regular hamburger or
roast beef sandwich instead of jumbo burgers and fried sandwiches.
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