Eating Smart When Eating Out

Eating out is a popular way for socializing with our friends and family. Also, many people chose to eat out when they may not have time to cook for the convenience of a quick meal. However, many foods purchased when eating out may be high in fat, sugar, sodium, and calories from large portion sizes. Listed below are some ways you can make healthy choices to fuel your body!

  1. Choose fruits, vegetables, and whole grains on the menu.
    • Choose a veggie-filled salad for your main meal. Aim to have light portions of toppings like bacon or cheese.
    • Load your pizza with colorful veggies like bell peppers, onions, mushrooms, black, tomatoes, spinach, and more!
    • Order a side salad, grilled veggies, baked potato, or a fruit cup instead of fries.
    • Choose a tomato-based soup instead of creamy soups.
    • Ask for whole wheat bread or brown rice for extra fiber!
  2. Look for smart protein and dairy choices.
    • Choose chicken, turkey, beans, tofu or fish that is broiled or baked
    • Try low-fat versions of special sauces like mayo or tartar sauce.
    • Order low-fat yogurt with fruit instead of a milkshake.
    • Ask for low-fat cheese or leave cheese off.
    • Ask for non-creamy salad dressing. Or, ask for other sauces on the side or use half the portion.
  3. Check how food is cooked and prepared.
    • Choose foods that are steamed, grilled, roasted, or poached instead of breaded, fried, or pan-fried.
  4. Choose healthy drinks.
    • Order low-fat milk, water, or 100% juice instead of sugary drinks.
  5. Kept portion sizes in mind.
    • Choose single instead of double- or triple-decker burgers.
    • Order a small if you choose fries or a sugary drink
    • Split large meals with a family member or friend. Or, take half of the meal home for another meal the next day!
  6. Read the menu before you go.
    • Makes ordering much easier when you’re there!
    • More time to decide which foods will provide your specific food preferences
      • People are more likely to make unhealthy choices when hungry or distracted.