Eat Healthy In or Out

Dine in—or out—without blowing your calorie budget!

Dining Out

When dining at any restaurant, there are choices that can support your health goals. Don’t be afraid to ask for substitutions or modifications. Most restaurants will be happy to accommodate your request.

  • Ask for salad dressing, gravy or sauce on the side and use sparingly
  • Choose main dishes that are broiled, baked, roasted or grilled instead of deep-fried or pan-fried

When ordering a sandwich …

  • Add lettuce and tomato
  • Ask for whole-wheat or rye bread
  • Choose mustard instead of mayonnaise

At Chinese restaurants …

  • Have brown rice instead white rice
  • Order a side dish of steamed broccoli

When eating fast food …

  • Order smaller burgers and skip the cheese and bacon
  • Order a grilled chicken sandwich
  • Order garden or grilled chicken salads with low-fat dressings
  • Choose water or low-fat milk instead of regular soda

When ordering pizza …

  • Ask for vegetable toppings such as mushrooms or peppers, rather than meat toppings
  • Get whole-wheat crust
  • Request half the cheese
  • Eat a salad with low-fat dressing in place of a slice of pizza

Dining In

There are many small ways that you can change your eating habits so that you eat healthier foods.

When preparing a meal …

  • Fry foods with a little bit of olive oil rather than butter, margarine or lots of vegetable oil
  • Eat broiled, baked, roasted or grilled chicken without the skin instead of fried chicken
  • Eat extra-lean ground beef (5% fat) instead of regular ground beef (25% fat)
  • Use canola oil when baking
  • Prepare fish such as salmon or mackerel twice a week
  • Sprinkle slivered nuts or sunflower seeds on your salads instead of bacon bits
  • Use lemon juice, herb vinegar or reduced-calorie salad dressings on your salads
  • Eat Canadian bacon or lean ham instead of bacon

For sandwiches and wraps …

  • Try whole-wheat tortillas instead of regular flour tortillas
  • Try whole-wheat or multigrain bread instead of white bread
  • Eat water-packed rather than oil-packed tuna
  • Use mustard, catsup, or low-fat mayonnaise on your sandwich instead of regular mayonnaise
  • Try making sandwiches with 95% to 97% fat-free lunch meats

When snacking …

  • Choose non-hydrogenated peanut butter
  • Eat lower-fat cookies, such as graham crackers or fig bars
  • Choose canned fruits packed in water rather than syrup
  • Try low-fat frozen yogurt instead of regular ice cream