Eating out at restaurants or on the go doesn’t have to break the calorie bank or bust your diet. Here are some tips and tricks for keeping your order healthy when eating out:
- Pass on the breadbasket or limit your intake to just one slice.
- For pastas and pizzas, choose a tomato sauce, rather than a cream-based sauce, for fewer total calories and grams of fat.
- Top pastas and pizzas with plenty of vegetables - green and red peppers, spinach, asparagus, broccoli, and onions are all great options!
- Order a side of seasonal vegetables or side salad with your entree.
- Request a “to-go” box before your order arrives. When it gets there, place half of the entree in the box to take home with you.
- Stick with a single patty, rather than ordering a double or triple burger.
- Choose grilled chicken rather than chicken that is breaded or fried.
- Skip the soda and opt for a healthier alternative such as water, low fat or fat-free milk, or unsweetened tea!
- Go easy on special sauces, which are often high in calories, fat, sugar and sodium!
- Order a salad, baked potato or a fruit cup as a side in place of French fries, which are often high in calories, fat and sodium.
- Pass on the chips and queso as a starter, or have salsa or guacamole in queso’s place, for fewer calories and less saturated fat.
- Choose brown rice over white rice, as it is higher in fiber which will help keep you fuller for longer!
- Skip the sour cream and opt for lighter and healthier toppings such as tomato or corn salsas, or avocado!
- Select lean proteins such as fish or chicken, rather than beef or steak.
- Load up on the vegetables - tomato, green and red peppers, lettuce and spinach to name a few.
- Choose whole grain or whole wheat bread when possible. Or forgo the bread completely and ask that your usual sandwich toppings be served over a bed of greens.
- Ask them to go easy on the high calorie toppings, like cheese, mayonnaise and other condiments.
- Skip the potato chips and opt for a healthier side.
- Skip deep fried sides and starters, such as wontons, crab rangoon, and egg rolls.
- Choose brown or steamed white rice, rather than fried rice or noodles.
- Avoid entrees with heavy sauces, such as those with “General Tsos”, “Sweet and Sour” or “Kung Pao” in the name.
- Select lean proteins, such as shrimp, fish or chicken, rather than beef or pork entrees.
