Session 11

Keys to Healthy Eating Out

Session 11-2

Making Good Choices
A big challenge to eating out is finding and making good food choices. Often, a restaurant, dinner party, or event will not have all the healthy choices you want.

Be creative and stay committed to your new healthy lifestyle. Even if the situation is less than perfect, make the best choices you can.

You can learn from every situation and be more prepared in the future.

Choose Your Food Carefully

When choosing items it is key to be aware of the way your food was prepared and the descriptions you might find on menus.
Watch out for these high-fat words on menus.
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Au gratin (in cheese sauce)

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Breaded

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Buttered or buttery

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Cheese sauce

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Creamed, creamy, cream sauce

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Fried, deep fried, French fried, batter fried, pan fried

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Scalloped

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Gravy

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Hollandaise

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Parmesan

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Pastry

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Rich

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Sautéed

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Seasoned Southern style

Look for these low-fat words instead.
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Baked

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Broiled

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Boiled

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Grilled

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Poached

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Sugar-Free

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Roasted

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Steamed

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Stir-fried

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Whole grain/wheat

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“Light”

Remember….

  • Limit sauces and dressings- They are usually high in calories.
  • Trim fat off meat.
  • Take skin off chicken

Paul

What Paul is doing now…

These days, instead of going to the food truck Paul makes it a point to pack himself a sandwich and some healthy snacks the night before work, at least 2-3 days each week.

He also keeps a list in his truck of the healthiest menu options at fast food places near his job sites, so on days he hasn’t packed his lunch, he knows exactly where to go and what to order and isn’t tempted. He’s also made a list of the healthy menu options at the restaurants he and his family go to on weekends.

What’s On the Menu?

No matter which restaurant you go to, you can make low-fat, low-calorie choices. Be sure to ask the server how the food is prepared. Note that most restaurants serve a tossed salad—a low-fat choice if topped with lemon juice, vinegar, or a low-fat dressing.
Restaurant Type GO!
Low-fat/calorie choices
CAUTION!
High-fat/calorie choices
Pizza ● Plain cheese pizza. Ask for half the cheese or low-fat cheese.
● Onions, green peppers, mushrooms
● Meat toppings such as sausage or pepperoni
● Olives
Burgers (Fast Food) ● Broiled, extra lean burger
● Grilled, broiled, or roasted chicken, without sauce
● Large hamburger, cheeseburger
● French fries
● Fried fish or chicken
● Sauces made with mayonnaise, cheese, or bacon
Mexican ● Heated (not fried) tortillas
● Grilled chicken or beef fajitas
● Soft tacos (corn or flour tortillas)
● Salsa
● Enchiladas
● Chili con queso (Chili with cheese)
● Fried tortillas, tortilla chips
● Sour cream, guacamole
● Crisp tacos
Chinese and Japanese ● Stir-fried chicken
● Stir-fried vegetables
● Steamed rice
● Soup
● Teriyaki
● Egg foo yung
● Fried chicken, beef, or fish
● Fried rice or noodles
● Egg rolls
● Fried won ton
● Tempura
Italian ● Pasta with meatless tomato sauce
● Minestrone soup
● Sausage
● Lasagna, manicotti, other pasta dishes with cheese or cream
● Fried or breaded dishes such as veal or eggplant parmesan
Seafood ● Broiled, baked, or boiled seafood with lemon
● Plain baked potato
● Fried fish
● Hush puppies
Steakhouse ● Shrimp cocktail
● Broiled chicken or fish
● Plain baked potato
● Steak (except trimmed, lean cuts)
● Potatoes au gratin
● Onion rings, other fried vegetables
● French fries

Create A Positive Action Plan

During the next week I will:
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Use Calorieking.com, Eatthis.com or the restaurant’s website to select the healthiest option at the restaurants I visit most often.

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Keep track of my weight, calories, and physical activity.

Learn More

about which are the healthier options at restaurants from Calorie King and Eat this Not that.