Eating Out the Healthy Way
September 05, 2015
This is a simple guide to help you select menu items when eating away from home. It is wise to dine in restaurants that will offer items that are included in your dietary guidelines. Some food may require special preparation, so you need to ask if menu items can be modified. Always look for the healthiest selections: foods prepared in the simplest manner.
Meat: Choose chicken, turkey, or fish, which has been baked, broiled, grilled, or steamed. When choosing red meat, select leaner cuts and make sure you limit your red meat intake to no more than 10-12oz per week.
Vegetables: Choose steamed, grilled, or lightly sautéed. Avoid cream, butter, and cheese sauces.
Soup: Choose water or broth based soups. Avoid cream based soups and French Onion (remember, most soups are high in sodium)
Salad:Choose vegetable or fruit salads, which are served with the dressing on the side. Select low fat salad dressings when available.
Bread:Choose plain rolls, French bread, baguettes, pita, or low fat crackers. Limit higher fat buttered rolls, biscuits, muffins, and corn bread. If available choose whole wheat or whole grain breads.
Sandwiches:Choose lean beef, ham, chicken, or turkey served plain or with mustard. Avoid tuna, chicken, ham, egg, or seafood salads made with high fat mayonnaise.
Desserts: Choose sherbet, low fat frozen yogurt, fruit sorbet, or angel food cake.
Beverages:Choose plain water, sparkling water, club soda or low calorie beverages. Limit regular sodas, juices, and alcoholic beverages, which contain mostly empty calories.
(Some restaurants provide nutritional information for menu items or offer a low fat/ spa cuisine section.