When you have made the commitment to eat healthy and adapt to a healthier lifestyle, one of the most challenging factors is going out to eat. The average American eats out at least 2 times per week. Some people eat at restaurants and order take out more often than they actually cook. This is not uncommon with our fast-paced lifestyles. However, we all know the hidden dangers of eating out. First of all, we get huge portions that are often 2-3 times the recommended serving sizes. Secondly, the amount of oil, butter and cream used to prepare most of these meals is frightening. Third, eating out is a social event. In other words we sit and eat and eat and eat…..appetizers, drinks, salad,soup, entrée, dessert, etc.

One of the most common questions I get is “What is the best thing to order?”. Here are a few tips to help you choose healthier meals at you favorite restaurants ( Remember, portion control is also important).

Mexican Food
-The things to avoid include cheese, sour cream, beef, and anything fried (this includes the chips). Just ask them to leave off the cheese and sour cream.
-For a lighter appetizer, ask for regular corn tortillas and use them to dip in the salsa. Tortilla soup is good , just ask them to leave off the fried tortilla strips.
-Good options include chicken or shrimp fajitas or chicken soft tacos using corn toritillas. Beans are usually okay, unless they use lard. Mexican Rice is okay in small portion (1/2 cup). Limit guacamole to 1-2 tbsp (it is loaded with calories). Salsa and Pico de gallo are wonderful.

Italian Food
-The primary problem with Italian food is the bread/pasta overload. Unless you are running a marathon the large amounts of bread and pasta is unecessary.
-Instead of breadsticks have some Minestrone soup for an appetizer. This is a vegetable/tomatoe/bean soup.
-Avoid any dish with a cream or Alfredo Sauce. Instead, choose a red marinara type of sauce.
-Choose a dish that includes a lean source of protein. For example, try chicken breast with side of pasta and veggies. Avoid the fatty sausage and meatballs.
-If you order pizza, tell them to go very light on the cheese. Emphasize VERY or they will not ablige.
-Most portions are too large. Eat half of your dish and share the other half or take it home for another meal.

Thai or Asian food
-Avoid anything that is fried or tempura, as well as items cooked in coconut milk. Avoid fried rice.
-Ask them to go very light on the oil with anything stir-fried ( they are usually very good about this).
-Good appetizers include unfried spring rolls, vegetable or miso soup and steamed vegetable dumplings.
-White rice is okay in small portions (1/2 to 1 cup). Ask if they have brown rice…many places do.
-Load up on vegetables (steamed or lightly stir fried).
-If you are eating Japanese, try edamame, seaweed salad, and cucumber salad for great lowfat appetizers or side dishes.

American Food
-Salads are generally a good option, however ask them to put the dressing on the side and ask about lowfat dressings.
-Watch out for soup. Many soups are loaded with fat, such as broccoli-cheese soup, Beef stew,and Gumbo. Try to stick with simple vegetable soups.
-Instead of a hamburger, try a veggie-burger or grilled chicken breast sandwich. Avoid special sauces.
-Instead of Steak , go for grilled or baked fish. If you do choose a steak, try to pick leaner cuts of beef, such as the Eye of the Round.
-Avoid fried foods, such as french fries, onion rings, and fried zucchini.
-Avoid dips, such a creamy artichoke dip or cheese dip.

Author: Kelli Hairston, RD, LD

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