Healthy Eating Away from Home

Eating away is both enjoyable and necessary. With a few key strategies, you can maintain a healthy diet while dining out. Adapt some of these tips to your lifestyle.

Learn to recognize healthful options
Educate yourself on low fat cooking techniques so you can choose them or ask for them. Become informed about menu terms to understand the healthiest items.

Healthy Cooking Techniques
•Baked
•Braised
•Broiled without added butter or fat 
•Cooked in its own juice
•Dry-sauteed
•Grilled
•Poached
•Roasted
•Steamed

Higher Fat Menu Terms
•Alfredo
•Au gratin
•Béarnaise
•Breaded
•Buttery
•Casserole
•Cheese sauce
•Creamed
•Crispy
•Fried
•Gravy
•Hollandaise
•Marinated in oil
•Parmesan

Make smart choices

Appetizers
•Choose fruits, vegetables, vegetable juices or seafood cocktail. 
•Share an appetizer with a friend.
•Steer clear of fried and breaded times.

Soups
•Select broth or tomato based soups such as consommé, minestrone, vegetable soup, gazpacho and fruit based soups prepared without cream.
•Avoid bisques, cream and cheese soups.

Salads
•Opt for green salads topped with fresh vegetables and dressing on the side.
•Dip your fork into the dressing and then take a bite of salad. You will get the flavor without overloading on fat and calories.
•Pass up Caesar, Greek, Cobb and taco salads to save on calories and fat.
Eat marinated and mayonnaise based salads sparingly.

Bread
•Pick whole-grain breads, rolls and breadsticks.
•Keep away from biscuits, garlic bread and croissants.
•Be careful with dipping oils as it’s easy to soak up a lot of fat and calories.
•Ask your server to remove the bread basket if it causes you to overindulge.

Entrees
•Choose lean proteins such as chicken, turkey, fish, flank steak and filet mignon.
•Order foods prepared with healthy cooking techniques (see this section).
•Pick meals that contain lots of fruits or vegetables such as kebobs.
•Enjoy pasta dishes with red tomato or clam sauce versus cheese sauces.
•Look for vegetarian or turkey burgers.
•Seek vegetarian options that are light on cheese.
•Opt for au jus or fruit sauces.
•Steer clear of fried foods

Side dishes
•Order a baked potato with salsa rather than sour cream or butter.
•Choose whole grains such as brown rice.
•Go for steamed vegetables seasoned with herbs.
•Fresh fruits and vegetables are always a good choice.

Condiments
•Choose mustards over mayonnaise for flavor with few calories.
•Watch out for creamy sauces and gravies.
•Use little or no butter

Dessert     
•Enjoy sorbet, sherbet, angel food cake, flavored gelatin and fresh fruit such as berries. 
•Split an indulgent dessert with friends when you have to splurge.

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