Tips: Dining Out on a Diet

Look For:

Avoid:

Steamed

Fried

Grilled

Battered or Tempura

Baked

Sautéed

Roasted

Pan-seared

Poached

Creamy

Boiled

Stuffed

Marinated

Au Gratin, scalloped, smothered, carbonara, glazed or sticky

Fat-free

Extra cheese, butter

High-fiber

Confit (slated high-fat meat)

Fresh

White sauce, hollandaise, béarnaise, béchamel, roux

Diet

Cream or cheese sauce

Broiled

Bisque (Cream-based soup)

Low-carb

Casserole

Lean Protein Options:

Healthy Starch Options:

Grilled chicken

Plain oatmeal or hot cereal

Lean deli turkey breast or ham

Quinoa

Low-fat or fat-free cottage cheese

Brown rice

Veggie burger

Plain baked potato or sweet potato

Turkey burger

Corn on the cob

Egg whites

Beans

Low-fat or fat-free yogurt

Fish (not breaded or fried)

Eat This:

Not That:

Subway : Oven Roasted Chicken Salad

(140 calories, 2.5 g fat, 10 g carb, 19 g protein)

Subway: Spicy Italian Salad

(310 calories, 23 g fat, 11 g carb, 14 g protein)

Applebee’s: Thai Shrimp Salad

(390 calories, 19 g fat, 32 g carb, 23 g protein)

Applebee’s: Grilled Shrimp ‘N Spinach Salad

(1000 calories, 66 g fat, 67 g carb, 44 g protein)

Red Lobster: ½ portions Wild-Caught Flounder oven-broiled with broccoli

(220 calories, 4.5 g fat, 33 g protein, 7 g carb)

Red Lobster: ½ portions Wood-grilled Lobster, Shrimp & Salmon

(425 calories, 25g fat, 31 g protein, 17 g carb)

Panera: ½ Smoked Turkey Breast Sandwich on Country

(220 calories, 2 g fat, 34 g carb, 16 g protein)

Panera: ½ Bacon Turkey Bravo Sandwich on Tomato Basil

(390 calories, 13 g fat, 42 g carb, 26 g protein)

Arby’s: Roast Beef Sandwich

(360 calories, 14 g fat, 35 g carb, 23 g protein)

No bun

(130 calories, 7 g fat, 1 g carb, 16 g protein)

Arby’s: Fresh Market Roast Turkey and Swiss Sandwich

(700 calories, 28 g fat, 77 g carb, 39 gprotein)