Posted on September 15, 2016 at 9:56 AM by Lia Bahls, RD
We often get questions about what to eat when dining out. Some of the challenges patients can encounter include, large portions, high-calorie foods, high-fat foods and starchy food options. We’ve compiled some helpful tips and healthier options to look for when having a night out!
Tips:
When looking at a menu and trying to decide, look for and avoid these words:
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 |
Don’t be afraid to ask for alternatives to sides and how they cook your meal. Here are a few things you can ask:
Look for these healthy options on the menu!
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) |
Below are some side-by-side comparisons of meals at some popular restaurants. Remember, sometimes it sounds healthy, but really isn’t, so always check the nutrition values!
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) |