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| Restaurant Guide |
Eating out at restaurants can be daunting task if you are trying to eat healthy. Choices are
plentiful, plus names of dishes can be difficult to decipher. Here are some general guideines
for what you should look for when eating out at your favorite restaurants:
Healthy Choices
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Light Appetizers
- Clear broth-type soup, boullion, consomme
- Vegetable, lentil, bean or pea soups
- Gazpacho or vegetable gumbo
- Seafood cocktail (steamed)
Entrees
- Baked, broiled or poached lean meat, poultry, fish
- Grilled/blackened chicken or fish
- Roast beef au jus (trim the fat)
- Chicken without skin
- Ask for gravies & sauces to be served on the side
Desserts
- Fresh fruit
- Fruit compote
- Sherbet or sorbet
- Fruit ice
- Angel food or sponge cake with fruit
- Low-fat or non-fat frozen yogurt
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Salads
- Garden salad ) Ask for
- House salad ) dressing on
- Spinach salad ) the side.
- Mexican salad
- Grilled or roasted vegetables
Salad Bar
- Raw vegetables
- Salads with vinegrette dressing
- Fruit salads
- Bean salads
- Gelatin salads (no cream)
Beverages
- Diet soda or seltzer
- Iced tea, hot tea or coffee with diet sugar
- Latte or cappucino with non-fat milk
- Dry wines, if you desire an alcoholic beverage, or a wine spritzer
- Water
- Skim milk
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| To find out if you are eating healthily when eating out, do the following: |
- Write down what you have eaten in one day;
- Look up the nutrient content of each food;
- Total each nutrient up for the day.
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See how many calories, fat, sodium and other nutrients you had in that day.
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- If your meals are high in fat, look up items that are baked, stewed or poached.
Avoid fried items, especially those which are deep-fried.
- Cutting back on fat also cuts down on calories too;
- To cut down in sodium, avoid smoked or pickled meat, canned foods,
sauces and gravies, and most deli meats.
- To increase fiber intake, have more vegetables & salads. Aim to include dishes made
with beans & legumes as they are high in fiber.
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