Quick Tips for Choosing Healthy Food When Eating Out

by Carolyn Chu, MS, RD

Yes, it is possible to choose healthy replacements for calorie-laden high-fat menu items. Here are some tips for choosing healthy food items at various types of restaurants.

At the Coffee Shop or Breakfast Shop

Choose these more often: Instead of:
Low fat whole grain muffin Danish or doughnut
Whole grain bagel with a small amount of light cream cheese, peanut butter or lower fat cheese Bagel LOADED with cream cheese
Poached egg, plain omelet (try egg whites or egg beaters) with unbuttered whole grain toast Fried egg sandwich with sausage or bacon, cheese omelet with hash browns
Coffee or tea with low fat milk Coffee or tea with cream or whole milk

At the Deli or Sandwich Counter

Choose these more often: Instead of:
Whole grain bread or bun White bread, croissant
Lean meat such as ham, chicken, turkey, roast beef Higher fat options such as salami, pepperoni, bologna, bacon, meatballs, egg salad, tuna salad, salmon salad
Veggie dog Hot dog
Green salad, fruit salad, bean salad Caesar salad, potato salad, macaroni salad
Water, unsweetened iced tea, low fat milk, or unsweetened fruit juice (limit portion to 6-8 fl oz) “Fruit” drink, soft drink

At the Pizza Place

Choose these more often: Instead of:
Whole wheat or other type of whole grain crust White crust
Vegetarian or Hawaiian pizza Pizza with “the works”
Lower fat toppings like ham, chicken, mushrooms, peppers, tomatoes, zucchini, eggplant, artichokes, lower fat cheese Higher-fat toppings like bacon, sausage, salami, pepperoni, olives, extra cheese

At the Asian Eatery

Choose these more often: Instead of:
Steamed dumplings, steamed buns Deep-fried chicken balls, sweet and sour pork or chicken
Grilled, steamed or stir-fried veggies Deep-fried veggies like tempura
Fresh spring rolls, sushi, cucumber salad Deep-fried egg rolls
Steamed rice, noodles in soup Fried rice, fried noodles, chow mein
Light soy sauce, no MSG

Regular soy sauce, MSG

At the Chicken Eatery

Choose more often: Instead of:
Barbecued, baked, grilled or stir-fried chicken with the skin removed Deep fried chicken fingers or nuggets
Grilled chicken sandwiches or fajita Chicken salad sandwich made with mayonnaise
Rice, baked potato with low-fat sour cream or yogurt
 French fries
Chicken soup with whole grain crackers or whole wheat roll Chicken pot pie
Green salad with lower-fat dressing Creamy coleslaw, salads made with mayonnaise

At the Burger Place

Choose these more often: Instead of:
Plain or child-sized hamburger on a whole grain bun if available Double or triple-decker burger with cheese
Grilled chicken sandwich or veggie burger Deep-fried chicken or fish sandwiches
Baked potato with either chili or low-fat sour cream French fries with gravy, baked potato with cheese and sour cream
“Light” menu items Super-sized combo meals
Frozen yogurt cones Ice cream, cookies, pies
Lower-fat milk, water (bring your own!), unsweetened fruit juice (limit portion to 6-8 fl oz) Milkshake, soft drinks

At the Italian Eatery

Choose these more often: Instead of:
Broiled, baked, grilled or poached fish, chicken or veal Breaded, fried or deep-fried fish, chicken or veal
Pasta with vegetables in tomato sauce sprinkled with Parmesan cheese Lasagna, pasta in cream sauce
Coffee with milk, café latte or cappuccino made with lower fat milk Coffee with cream
Fresh fruit, fruit crisp Cheesecake, desserts with pastry or whipped cream

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