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Dining Out Done Right - Make Your Plan
Here you'll find our list of suggested selections for healthy ordering when you are out to eat. Read through and select the some that YOU want to try! Which of these tips will work with your life to help you reach your health goals?
Remember, you don't have to make the healthiest choice every time you eat out. Having a plan will help. If you eat out often, you should take the time to read through your favorite restaurants' menus to find the healthier options.
Lets set some goals! Mark the box next to strategies you'd be willing to try.
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Barbecue
Order lean grilled, baked, or broiled entrees such as beef sirloin, pork tenderloin, turkey, chicken, fish or other seafood more often.
Order grilled lean meats or fish sandwiches with sauces on the side.
Order baked potatoes plain or with a teaspooon of sour cream and a sprinkling of shredded cheese.
Order grilled vegetables more often.
LIMIT ribs, double baked potatoes, mayonnaise-based salads and slaws and oversized hamburgers.
Other:
Fast Food - KFC
Order vegetables like green beans and corn more often.
Order original recipe chicken breast without skin or breading.
Order BBQ chicken sandwiches more often.
Order salads with low-fat dressing as your meal more often.
LIMIT breaded, deep fired or "extra crispy" chicken, popcorn chicken, chicken wings, chicken and biscuit bowls and gravies/sauces.
Other:
Chinese
Order egg-drop, miso, or hot-and-sour soup more often.
Order dishes which are steamed or lightly stir-fried.
Order vegetarian entrees more often.
Order steamed brown (or white) rice more often.
Order steamed dumplings more often.
Order lettuce wraps more often
LIMIT dishes that are deep fried, egg rolls, fired wontons, and fried rice.
Other:
Fast Food Hamburgers - Hardee's, Burger King, and Dairy Queen
Order a grilled chicken sandwich without sauce or mayonnaise more often.
Order shaved roast beef sandwiches without sauce or mayonnaise more often.
Order regular or kid-sized hamburgers.
Order salads with low-fat dressing as your meal more often.
Order a baked potato topped with broccoli or chilli and a sprinkling of cheese more often.
Order fresh fruit sides like sliced apples and fruit cups more often.
Order yogurt parfaits made with strawberries and blueberries more often.
LIMIT fried foods, double-decker burgers, milkshakes, and "super-sizing."
Other:
Italian
Order minestrone soup more often.
Order a green salad with vinegar+oil or low-fat dressing on the side.
Order pasta with tomato, primavera or marinara sauce
LIMIT creamy white or butter sauces, buttered garlic bread, and Italian sausage.
Other:
Fast Food Pizza - Pizza Hut, Dominos
Order thin crust pizza more often.
Order green salads with vinegar+oil or low-fat dressing on the side.
Order pizza with half the cheese.
Order pizza with double the vegetables, like mushrooms, onions, green/red peppers and spinach.
Order pizza with lean meat toppings like chicken and Canadian bacon.
LIMIT deep dish or stuffed crust pizza, high-fat meat toppings (pepperoni, beef, bacon) and extra cheese.
Other:
Mexican
Order corn tortillas instead of chips to eat with pico de gallo or salsa.
Order chicken or vegetable fajitas more often (with a small amount of sour cream, cheese and/or guacamole).
Order soft shell tacos with grilled chicken or fish more often.
Order taco salads with the cheese and dressing on the side (avoid eating the fried tortilla shell).
Order whole pinto (charro) beans or black beans more often.
Order items "fresco style"- meaning with salsa and without cheese or sauce.
LIMIT tortilla chips, refried beans prepared with lard or oil, and frozen beverages.
Other:
Fast Food Sandwich - Subway
Order six-inch lean meat (roast beef, chicken breast, turkey, ham) or vegetable sandwiches.
Order salads with low-fat dressing as your meal more often.
Order lower-fat cheese like Swiss or mozzarella.
Order low-fat dressing or mustard more often.
Order whole-grain bread.
LIMIT tuna or chicken salad sandwiches, mayonnaise or "special sauces," high-fat meats like Italian and meatballs, and white bread or wraps.
Other:
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