Nutrihealth is providing you with this restaurant guide to help you to stay on your healthy eating plan when dining out. Restaurants are responding to
the needs of their patrons and offering healthier, low calorie and fat options. Here are a few tips to help you stay on your
plan and enjoy your dining out experience.
•Order salad dressings, cheeses, and other sauces on the side. This way, you have control over how much or how little
•When ordering grilled fish or
vegetables, ask that the food either be grilled without butter or oil, or prepared “light”, with little oil or
•When ordering pasta dished, look
for tomato-based sauces rather than cream based sauces. Tomato sauce can count as vegetables! Remember 1 cup of cooked pasta
=2 carbs. Bring the rest home.
diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages. If you drink alcohol plan ahead. Save
carbs and fats during the day. Remember: 1 serving of alcohol=1 carb or 2 fats.
•Sharing appetizers or desserts is an option.
•When choosing a soup, keep in mind that cream based
soups are higher in fat and calories. Soup can be a great appetizer or as an entrée. Soup fills you up, so you will
•Order steamed or lightly sautéed
vegetables instead of starches.
of your meal home. The second half can serve as a second meal! • Stop eating when you are full-listen to the cues your body gives you.
•Eat slowly, put down utensils.
•If you have a
choice of side dishes, opt for baked potato or steamed vegetables.
Even if choices are not listed,
ask for what you want.
•Look for items on the
menu that are baked, grilled, dry sautéed, broiled, poached or steamed. Avoid fried or “crispy” choices.
•Beware of the bread basket and butter. Take the portion you can afford
to eat and move it away or have it taken away.
•If you are craving dessert, opt for fresh fruit or sorbet.
•Remember not to deprive yourself of the foods you love. Enjoy them in moderation
and account for them in your plan.