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Tips for Eating Healthy When Dining out

  • As a beverage choice, ask for water or order fat-free or low-fat milk, unsweetened tea, or other drinks without added sugars.
  • Ask for whole-wheat bread for sandwiches.
  • In a restaurant, start your meal with a salad packed with veggies, to help control hunger and feel satisfied sooner.
  • Ask for salad dressing to be served on the side. Then use only as much as you want.
  • Choose main dishes that include vegetables, such as stir fries, kebobs, or pasta with a tomato sauce.
  • Order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
  • Choose a “small” or “medium” portion. This includes main dishes, side dishes, and beverages.
  • Order an item from the menu instead heading for the “all-you-can-eat” buffet.
  • If main portions at a restaurant are larger than you want, try one of these strategies to keep from overeating:
    • Order an appetizer-sized portion or a side dish instead of an entrée.
    • Share a main dish with a friend.
    • If you can chill the extra food right away, take leftovers home in a “doggy bag.”
    • When your food is delivered, set aside or pack half of it to go immediately.
    • Resign from the “clean your plate club” - when you’ve eaten enough, leave the rest.
  • To keep your meal moderate in calories, fat, and sugars:
    • Ask for salad dressing to be served “on the side” so you can add only as much as you want.
    • Order foods that do not have creamy sauces or gravies
    • Add little or no butter to your food.
    • Choose fruits for dessert most often.
  • On long commutes or shopping trips, pack some fresh fruit, cut-up vegetables, low-fat string cheese sticks, or a handful of unsalted nuts to help you avoid stopping for sweet or fatty snacks.

Notes

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