Tips for healthy eating out
Most restaurants now offer a healthy menu that has options for those wanting to watch their fat and caloric intake. Check with the restaurant you plan to go to (they also may have it online)
Go to subway/Mr. Sub or Quiznos – order whole wheat bread and skip the processed cheese and mayo. Put lots of veggies on the sandwich with honey mustard or Dijon mustard. Get a side salad or apple slices to go with it. Chose water instead of pop or juice.
If you find yourself at McDonalds or another fast-food restaurant, order a sandwich, or wrap on whole wheat, stay away from burgers and fries. Alternatively order a grilled chicken salad and use minimal dressing. You can eat just half the bun to reduce some of the calories also.
If you are out at a Chinese restaurant, stay away from any item that says “fried” in it, order steamed or baked instead. Japanese soups are usually ok; however there is lots of salt in Chinese/Vietnamese soups so you would want to limit your salt for the rest of the day.
If you are out for Italian ask if they have any whole-wheat pasta and order tomato or marinara sauce instead of cream sauces. Skip the bread basket. Take half your serving home (ask them to package it in advance) and have a nice salad to start so you don’t feel hungry.
Muffins at coffee shops are full of fat and oil, if there is no alternative you have to look for one that says “light”. Most coffee shops have yogurt and berries and some even have oatmeal.
Order steamed or broiled fish or chicken, steak is also ok if it is a lean cut, avoid the rib eyes. Try to avoid battered food as it is fried, have baked potatoes instead of fries and skip the butter and use a small amount of sour cream. Have salad or steamed vegetables.
Booster Juice or Jugo juice is a great snack, just get one with no sugar added and get a protein boost. If possible ask for the nutrition content and choose one that is lower in calories.