Do you eat out often? If you do, here are some tips that can
help you choose foods that will be lower in calories. When choosing
a restaurant, be mindful of those that offer "light" or
"heart-healthy" menu selections. Remember, restaurants
pride themselves on customer service, so don't be afraid to ask for
special low-calorie or low-fat entrees.
Appetizers
- Fresh salads help to fill you up without adding a lot of extra
calories. Go easy on the bacon bits, croutons, cheese, and
mayonnaise-based items (macaroni salad, tuna salad, potato
salad).
- For salad dressing, choose reduced-fat or fat-free, lemon
juice, or vinegar. Order salad dressing on the side and dip your
fork into it before piercing the lettuce.
- Low-fat cottage cheese and salsa may be used as flavorful salad
dressing alternatives.
- To eat less, order two low-calorie appetizers, or an appetizer
and a salad as your meal. Be careful which appetizer you choose
because many of them are deep-fried and higher in calories. Try
shrimp cocktail or a bowl of vegetable soup.
- For bread choices, choose whole-grain bread, rolls, or pita
instead of croissants or biscuits. The whole grains take longer for
your body to digest, will keep you full longer, and are packed with
vitamins and minerals.
- When ordering soup, keep in mind that cream-based soups (clam
chowder, creamy potato) are higher in fat and calories than most
broth-based soups.
Main entrees
- Look for words that indicate lower-fat preparation techniques:
grilled, broiled, baked, roasted, steamed, or poached. Ask that no
extra butter or sauces be added to the foods.
- Higher fat and calorie techniques for cooking include: fried,
breaded, crispy, creamed, or buttered. Gravy, alfredo sauce,
cheese, or au gratin also add extra fat calories. Select these less
frequently.
- For sandwiches and burgers, choose condiments such as ketchup,
mustard, pickles, salsa, barbeque sauce, or reduced-fat
dressing.
- Avoid or use sparingly mayonnaise, sour cream, or any
"special sauces" that usually contain hidden
calories.
- When ordering pasta dishes, choose tomato-based sauces rather
than cream-based sauces.
- For pizza toppings, choose a variety of veggies and request
half the normal amount of cheese to be used. Try one of these
leaner meat toppings: chicken, Canadian bacon, or ham.
- For Mexican food, order burritos, soft tacos, or fajitas
instead of hard-shell tacos and tortillas that have been
deep-fried. Choose pinto or black beans instead of refried beans,
and go with the brown rice without the cheese topping.
- Request that your omelets be prepared with all egg whites or
egg substitutes, and order plenty of fresh vegetables inside.
- Stop eating when you are full - listen to the cues your body
tells you. Mindful eating includes eating slowly and enjoying the
food.
- Restaurants tend to serve large portion sizes. Consider taking
half your meal home and enjoying it for another meal. You may also
request half-portion sizes.