Healthy Restaurant Eating
General Tips:
Ø
Don’t arrive starving (don’t skip meals prior,
don’t overdo pre-meal foods or SKIP)
Ø
Skip the fried stuff
Ø
Check out websites for healthiest choices in
advance
Ø
Cut your meal in half (save for later or split
with a friend)
Ø
Don’t drink your calories
Ø
Personalize it (sauce on side, extra vegetable,
substitutions)
Ø
Avoid buffets
Ø
Use the Plate Method
Mexican Restaurant:
Ø
Portion out 15 chips and send the rest back (or
skip entirely)
Ø
“On the rocks” vs. frozen margarita (or just
drink WATER)
Ø
Choose a veggie burrito
Ø
Fajitas with chicken and veggies (limit to 2
tortillas, skip the extras)
Ø
Chicken soft tacos or Fish tacos (NOT fried)
Ø
Sub corn or wheat tortillas (fewer calories and
a good whole grain source) or NAKED J
Ø
Grilled chicken with vegetables
Ø
Use salsa as dressing and skip the cheese and
sour cream
Ø
Don’t eat the bowl if choosing taco salad
Italian Restaurant:
Ø
Skip the breadbasket
Ø
Choose soup and Salad
Ø
Stick to plain pastas with red sauce and skip
the added cheese
Ø
Grilled chicken or fish and vegetables (Chicken
Cacciatore)
Ø
Box at least half your entrée before eating
Pizza:
Ø
Order
thin and crispy crust
Ø
Vegetarian pizza
Ø
Half the cheese
Ø
Stick to 2 slices and a big salad
Asian Restaurant:
Ø
Start with soup instead of egg roll (skip the
crunchy noodles)
Ø
Chicken, shrimp or tofu with vegetables in light
sauce (NOT fried)
Ø
Choose brown rice when available
Ø
Limit to one cup of rice (NOT fried!)
American Restaurant:
Ø
Start with a broth-based soup or salad with
vinaigrette dressing (on side and use lightly)
Ø
Skip the breadbasket
Ø
Choose whole grain bread for sandwiches, or
open-faced
Ø
Grilled fish, pork tenderloin or chicken and
vegetables
Ø
Make a meal at the salad bar (limit toppings
like cheese, bacon, croutons, dressing)
Ø
Top baked potatoes with salsa or steak sauce
instead of butter and sour cream
Ø
Watch portion size on steak and choose leanest
cuts (sirloin, flank, tenderloin)
Fast Food:
Ø
6” Subway sub with carrots or fruit for side
item (skip mayo, ½ cheese)
Ø
Grilled chicken sandwich (skip the mayo)
Ø
Small or Junior hamburger (Happy Meal)
Ø
Turkey or veggie burger with non-fried vegetable
side dish
Ø
Salad with low fat salad dressing (skip cheese
and croutons)
Ø
Don’t assume something is healthy/low cal—look
it up
My Favorite “Best Bites” Restaurant Meals… These meals have
500 calories or less:
·
Chick Fil A – Chargrilled Chicken
Sandwich, Fruit Cup and Diet Lemonade (370)
·
Taco Bell - Two Fresco Soft Beef Tacos
with Mexican Rice and a bottle of water (470)
·
Subway - 6-inch Roast Beef Sub on 9-Grain
(no cheese, oil or mayo) with Veggie Delite Salad with Fat-Free Italian
Dressing and Medium Unsweetened Iced Tea (400)
·
Panera – Spinach Power Salad and
Unsweetened Tropical Hibiscus Herbal Iced Tea (460)
·
Pizza Hut - Two Slices Thin ‘N Crispy
Pizza (12") with Quartered Ham & Pineapple, and Medium Diet Coke (360)
·
McDonalds - Premium Grilled Chicken
Classic Sandwich with a Side Salad with Newman's Own Low Fat Balsamic
Vinaigrette, and a Medium Unsweetened Iced Tea (480)
·
KFC - 3 Crispy Strips with Green Beans and 3" Corn on the Cob, and a
Medium Diet Pepsi (475)
·
Mooyah – Turkey Iceburger with pickles
and tomato, Small Fries and water (495)
·
Ruby Tuesday’s – Top Sirloin steak with Steamed Broccoli
(471)
·
Applebee’s – Weight Watchers Jalapeño
Lime Shrimp (300)
·
Olive Garden – Herb Grilled Salmon (480)
·
Red Lobster – Oven Broiled Fish, Steamed
Broccoli and Side Salad w/ Red Wine Vinaigrette (480)
·
Chilis – Chicken Fajitas w/o tortillas
and condiments (330) (or “naked” Fajita Trio for 510)
·
Outback – Outback Special 6 oz. with
Grilled Asparagus and Mixed Seasonal Veggies (403)
More
Information:
No comments:
Post a Comment