Eating Healthy While Eating Out

Replace Fries with a Side Salad

After this last visit, I also know I can replace those calorie-ridden French fries with a healthier side salad. It tasted better, too. The salad was fresh and crisp; just what I'd been craving! Next time maybe I'll go even healthier by requesting the Lite Italian dressing instead of Ranch.

By JustPlainJo from Springfield, OH

Healthy Choices When Eating Out

Fast Food:

Order a plain hamburger or a junior roast beef sandwich. Order a grilled chicken sandwich, not fried chicken sandwiches, or chicken nuggets/strips. Order fresh, baked, broiled, or grilled, not fried, deep-fried, or batter-dipped.

Order with limited toppings and no cheese, not with special sauce, mayonnaise, or cheese. Order small or child-sized, not mega-sized, extra-large, or value packed. Order items singly such as fruit/yogurt, salads with fat-free dressings, or carrot sticks, not large servings of French fries. Avoid fried seafood and fried fish sandwiches.

American/Deli:

Order a sandwich on whole-wheat bread, not a croissant. Order fruit, not cole slaw. Order salads with dressings on the side or broth soups, not cream soups. Order stir-fry vegetable dishes, not French fries. Order broiled fresh fish, not fish topped with heavy dressings and mayonnaise. Order fajitas, not food served in a crispy tortilla shell. Order blackened chicken or fish, not burgers, cheesesteaks, clubs, and melts. Order spicy chicken, not meat dishes in creamy, garlic butter, or Alfredo sauces. Order sides of lettuce and tomato, not sides with cheese.

To help fill you up, order sides of green peppers or onions, not large, jumbo, piled high or stacked main courses. Order blackened, mesquite-grilled, and charbroiled, not fried appetizers. Order marinated and broiled, not golden, crispy, or deep fried. Order appetizers, not entrees.

Seafood:

Order mahi, mahi; monkfish, or mussels, not creamy/white chowder or bisque. Order poached salmon or steamed halibut and vegetables, not fish and chips. Order mesquite grilled tuna or swordfish kabobs, not baked, stuffed, or rolled fish. Order blackened bluefish, not Thermidor. Order broiled, blackened, and Cajun style, not prepared high fat with oil and butter. Order with herbs, spices and cilantro, or in mustard dill sauce, not served with cream/cheese sauce. Order barbecued or kabobs, not fried clams/fish. Order poached and freshly cooked, not breaded and fried, or batter-dipped. Order dinner salad, not cole slaw. Order broiled, not pan fried. Order extra lemon wedges to squeeze over food, not toppings of butter and sour cream.

Italian:

Order pastas, meats, seafood, or poultry, not manicotti, cannelloni, tortellini, and lasagna. Order marinara, primavera, white or red clam sauces, mushroom and wine sauces, not pesto sauces. Order fish, scallops, and chicken, not prosciutto ham and pancetta. Order tomato-based sauces, red or white wine sauce, and light mushroom sauce, not Alfredo, carbonara, and parmigiana. Order primavera, Florentine (spinach) style, not stuffed with cheese. Order appetizer sizes, not entree servings. Order appetizers like squid, mussels, clams, marinated vegetables, and soup, not bread. Order a full dinner but only eat half of it (pack it to go).

Mexican:

Order gazpacho, chili con carne, or black bean soup, not chili con queso, guacamole, or refried beans. Order extra salsa, not a layer of refried beans. Order chicken or beef enchiladas, burritos, soft tacos or fajitas, not nachos, fried items, melted cheese and refried beans. Order black beans, not tortilla chips. Order shredded, spicy chicken or beef, not chorizo (Mexican sausage). Order salsa topping,not sour cream, guacamole, or black olive toppings. Order dishes covered with enchilada sauce, not covered with shredded cheese. Order grilled, marinated, or simmered, not fried. Order wrapped in a corn tortilla, not served in a fried tortilla shell. Order salad with soft tortillas on the side, not salad in a fried tortilla shell.

Chinese:

Order chicken, not duck. Order brown rice, not white rice. Order simmered, steamed, roasted, or sizzling, not fried, breaded, or crispy. Avoid sweet-and-sour dishes, egg rolls, shrimp, and wontons that are fried, egg foo yung and "in bird's nest".

Source: Nutrisystem Meal Planner

By Vivian P.

Review Menus Online Before Choosing Restaurant

Most restaurants have their menus online. Check them out before you go and decide what you are going to get. Reading the menu when you are there is too tempting!

By Sweezykay from Knightstown, IN

Healthy Menu Choices by Cuisine

Indian Chicken Tikka Is A Healthy Choice

• Chinese: Opt for broth based soups like wonton, egg drop and hot and sour to begin the meal. Steer clear of deep fried crab rolls, order steamed rice instead of fried and choose beef, chicken or seafood stir-fries with brown sauce instead of deep fried entrees like Kung Pao chicken or beef. Ask if MSG is used in seasoning. Don't add extra soy sauce at the table; it boosts the already-high sodium content.
• Thai: Select rice or vermicelli-based soups, adding your own fresh herbs and vegetables. Avoid sticky-sweet pudding desserts, fried spring rolls and deep fried fish and vegetables. Pad Thai (veggies and beef or poultry stir-fried in a peanut sauce) is fine, in reasonable portions.
• Barbecue: Order chicken on the bone, or beef or pork ribs without extra sauce. Skip the french fries, onion rings and potato salad and try coleslaw, baked beans or plain baked potato instead. Hold the honey butter on cornbread.
• Indian: Pass on the basket of naan bread and order tikka (clay oven) baked chicken or lamb instead of rich, fat-laden curries. Vegetables in Indian restaurants tend to be deep fried and served in sauce. Opt for fluffy rice as a side instead. Try a glass of tea or lassi, a refreshing yogurt drink, alongside.
• Italian: Order pasta with marinara sauce and meatballs instead of sausage. Avoid cheese-laden lasagna, deep fried eggplant parmigiana and deep dish pizza with the works. Try "white" pizza with olive oil and veggies instead of sausage, pepperoni and extra cheese. Order antipasto to share instead of a basket of garlic bread to begin the meal, and end with spumoni instead of cannelloni.
• Deli: Choose turkey or roast beef on rye, whole wheat or pumpernickel instead of mayo-laden tuna or chicken salad on onion or challah rolls, and have fresh fruit, slaw or a cup of chicken noodle or matzo ball soup instead of blintzes or potato salad. Avoid straw sandwiches (pastrami or corned beef with Thousand Island and Swiss cheese). Deli bagels are usually two to three times the size of a single serving, so order accordingly.

Here are some healthy choices at favorite restaurants:

• Chili's: Spicy garlic and lime grilled shrimp, guiltless grilled salmon, lettuce wraps (hold the peanut sauce)
• Gordon Biersch Brewery: Asian vegetables (side dish); Angus hamburger (without bun); skip the garlic fries
• Paradise Bakery and Café: Chicken caesar salad; ask for a light toss of dressing; fresh fruit salad
• Wendy's: Plain baked potato, small chili

Editor's Note: Do you have a tip for making healthy choices at specific restaurants or in general? Post them below.

By Claire Bush