Nutritious Eating Out
When eating out, try these tips to make choices that are consistent with your regular eating goals:
Before you leave home:
Eat a small portion of something so you don’t arrive at the restaurant overly hungry. Think about what you might order so you don’t rush into a decision at the restaurant.
Choose items that indicate “low-fat” or “heart healthy” to be consistent with a lower-fat meal plan.
Avoid dishes described as buttery, buttered, fried, pan-fried, creamy, scalloped, au gratin, extra crispy, sautéed, and à la mode; these will be high in fats from butter, oil, cheese, cream, or ice cream.
Order dishes that are grilled, broiled, steamed, stir-fried, roasted, and poached; these are generally much lower in fat and calories.
Ask to have your food prepared without butter or cream.
When selecting a side dish, choose steamed or raw vegetables, a baked potato, or plain rice.
Order potatoes baked, broiled, or roasted rather than fried. Ask for butter or sour cream on the side, or substitute salsa or chives.
Ask for steamed vegetables or a salad instead of fries, and fresh fruit instead of coleslaw.
Get a broth-based soup, such as minestrone or chicken noodle, which will have fewer calories than a cream soup.
Choose breads and pitas over croissants.
Order water — it’s free! Be careful of unlimited refills on soda and lemonade.
When ordering pizza, order half the amount of cheese and choose vegetable toppings. Eat one or two slices and take the rest home for another meal.
Choose seafood, chicken (without skin), or lean meat.
At a deli, pick turkey, ham, or lean roast beef, which are lower in fat than tuna salad, salami, and bologna.
Order a salad and split an entrée with a friend.
Order dressings and sauces on the side so you can control how much is used.
Ask if you may order a half-portion, or have half the meal boxed up ahead of time.
Avoid all-you-can-eat buffets. Almost everyone overeats when there is so much variety and unlimited portions.
While waiting for your meal:
Drink a full glass of water before your meal arrives.
Avoid ordering alcohol before your food arrives, since it increases your appetite.
Set a limit on bread and tortilla chips.
Eat salads, vegetables, and fruit before the main entrée. This will fill you up and allow you to take more calorie-dense food home with you.
Eat slowly. It takes about 20 minutes for your body to realize it’s full!
If ordering dessert, split it with others at the table.
Tips for ordering at different types of restaurants:
Order burgers without cheese, special sauces, and/or bacon.
Try a grilled chicken sandwich.
Choose entrées with a lot of vegetables.
Avoid egg rolls and egg drop soup.
Avoid cheese- and meat-filled pastas.
Order tomato or marinara sauces; avoid white sauces.
Use salsa instead of sour cream, cheese, and/or guacamole.
Try chicken fajitas.
Limit deep-fried foods such as chips, taco shells, and chimichangas.
Three to six ounces of meat is a typical portion (about the size of one to two decks of cards). Take the rest home for another meal.
Ask to have your meat trimmed of all fat before cooking.
Ribs, T-bone, and Porterhouse steaks tend to be the fattier cuts; order sirloin or tenderloin steaks for a leaner cut of meat.
Choose a garden salad instead of the Caesar salad.
This story found at http://www.uhs.wisc.edu/health-topics/healthy-lifestyle/eating-out.shtml