Dining Out

Dining out in restaurants while following an eating plan may seem a daunting task. Here is how you can enjoy restaurant dining and keep your strategies for making healthier

Restaurant Realities

  • Dressed salads will have 70% of calories from fat
  • Soups and sauces are very high in sodium
  • Meat, fish and poultry servings usually two or three times the healthful recommendation of 3.5oz/day
  • Grilled fish & vegetables may be marinated in oil or butter before grilling
  • Whole wheat pasta and brown rice may not always be available
  • Pasta may be cooked in salt water

Strategies For More Healthful Choices

  • Work the whole menu, use it as a list of ingredients available in the kitchen
  • Select animal protein from one dish, baked potato and steamed vegetables from another dish
  • Order appetizers that are healthful and appealing instead of a main entrée
  • Start each meal with a salad, perhaps order two in one bowl
  • Request no added oils, butter or salt and or no sugar to any dish

Key Words To Describe How It Should Be Prepared

  • Steamed
  • Broiled
  • Charbroiled
  • Grilled
  • Poached
  • Roasted
  • Stir-Fried (prepared with broth)
  • Tomato Sauce
  • Marinara or Marsala

High-Fat Menu Items

  • Fried
  • Crispy
  • Sautéed
  • Breaded
  • Creamy/Creamed
  • Au Gratin
  • Buttery
  • Alfredo Sauce
  • Cheese or Meat Sauce

It’s okay to be picky, your health is more important than anything else.