Tips for Eating Out

Think about where you go when you eat out.What do you usually order? How could you make healthier choices?

eatingOutImageLet others know what you need.

Going to a friend’s house? Tell them about your healthy eating habits and ask if they can meet your needs, or ask if you can make or bring something healthy.

Start smart. Select a restaurant wisely.

Choose one with many healthy menu options.

Just say no to fast food.

Fast foods — like burgers, fries, shakes, pizza, and quick tacos — contain too much sugar, fat, salt, and arti cial ingredients. They are low in nutritional value. Fast food is not a part of a healthy lifestyle.

Ask questions.

Look for nutritional information on signs and menus. Ask how the food is prepared. Can you switch a healthy item for one that is less healthy? For example, a small salad or steamed veggies for fries; grilled meat instead of fried meat; fresh fruit for sugary deserts. To lower fat, ask for gravy and dressings on the side. Then you can limit how much you use.

Pay attention to portions.

Sometimes restaurant meals are two, three, or even more serving sizes! Use your hands to measure the right-sized amount (see page 28 in the Healthy Habits Journal). Resist the urge to clean your plate. Instead, split the meal with someone, choose an appetizer rather than an entrée, or put half of the meal in a to-go box for lunch the next day.

Decode the menu.

Fried foods are high in fat and calories because they are cooked in oil.

These words mean that the item is likely to be high in fat and calories.

  • fried
  • creamy
  • breaded
  • au gratin
  • tempura
  • bisque
  • alfredo
  • carbonara
  • stuffed
  • escalloped
  • crispy
  • crunchy
  • country-style
  • buttery
  • battered

Look for words that describe a lower-calorie choice:

  • steamed
  • stir-fried
  • boiled
  • broiled
  • baked
  • grilled
  • poached
  • roasted