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.

• 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.

• Order burgers without cheese, special sauces, and/or bacon.


• Try a grilled chicken sandwich.


• Don’t super-size.

• 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.

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