By Barbara Day, M.S., R.D., C.N.
Below are a number of strategies to help you make healthier low calorie choices when you are eating out. Be wise and portion size when you are eating out.
Eating Out Strategies:
- Go online to see what choices you have available to help you manage your waist.
- Be assertive.
- Get the Doggie Bag with dinner, split the meal before eating it.
- Don’t feel guilty about eating.
- Eat slowly and taste every bite.
- Eat till you feel full not stuffed!
- Concentrate on the atmosphere.
- Don’t drink your calories!
- Make appetizers the meal.
- Breads are fattening but the added butter is.
- Salads aren’t always low calorie fare.
- Beware of Reduced Calorie salad dressings.
- Always ask for your dressing served on the side of the salad.
- Vinegar like balsamic, red wine & tarragon, no calories.
- Split an Entrée & have an extra salad.
- Share a dessert if you must.
- Order the luncheon or Appetizer Portion
Know Menu Terminology
- Leaner ways to cook meats & vegetables: broiling, roasting, char grilling, grilling, poaching, stir-frying, boiling & steaming.
- Restaurants may brush or baste meats with fats during or after the cooking process.
- Some meat may be marinated in oil or a high fat substance.
- The term PRIME means very high in fat due to marbling
Terms that Indicate High-fat, High Calorie Prepared Food
Fried
Pan-fried
Hollandaise
Crispy
Escalloped
Creamed
Creamy
Stewed
In its Own Gravy
Buttery
Casserole
Au Gratin
In a Butter Sauce
Hash
Parmesan
In a Cream Sauce
In a Cheese Sauce
Pot Pie
Choose These Foods Lower Calorie Prepared Food
Baked
Barbecued
Blanched
Broiled
Charbroiled
Grilled
Herbs & spices
Marinated
Plank-grilled
Poached
Roasted
Rotisserie
Sauteed
Steamed
Stir -Fried
Tomato Sauce
Hamburger Fast Food Green Light Choices
- Single hamburger or cheeseburger
- Grilled chicken sandwich
- Grilled chicken salad
- Baked potato with chili or broccoli
- Small order French fries
- Garden and side salad – use light dressing
- Frozen yogurt
Mexican Green Light Choices
- Black bean, tortilla soup or gazpacho
- Mexican or taco salad (don’t eat the fried shell)
- Arroz con pollo (chicken and rice)
- Burritos and Enchiladas
- Fajitas
- Soft tacos
- Black or pinto beans (not refried beans with cheese)
- Mexican rice
- Pico de gallo
- All hot sauces
Chinese Restaurant Green Light Choices
- Wonton, egg drop or hot & sour soup
- Teriyaki beef or chicken
- Chop suey or chow mein
- Vegetarian stir-fry dishes
Italian Restaurant Green Light Choices
- Marinated vegetable salad
- Minestrone soup
- Shrimp cocktail
- Pasta with tomato sauce or marinara sauce
- Chicken or veal cacciatore, light wine or light tomato sauce
- Chicken or shrimp primavera (no cream in sauce)
American Food Restaurant Green Choices
- Broth-based soups
- Chili (hold the cheese and sour cream)
- Peel and eat shrimp
- Salad with light or fat free dressing on the side
- Salad with grilled tuna or chicken
- Teriyaki or BBQ chicken breast
- Fajitas
Applebee’s
Oops!
Fiesta Lime Chicken with Sauce, Cheese, Tortilla Strips, Salsa & Rice
1,285 calories, 47 g fat, 1,443 mg sodium
Grilled Steak Caesar Salad with Toast
1,295 calories, 82 g fat, 2,199 mg sodium
Southwest Philly Roll-Up with Salsa
1,605 calories, 121 g fat, 2,338 mg sodium
Smart Options but…
Grilled Cajun Lime Tilapia with Black Beans & Corn Salsa
310 calories, 6 g fat, 1,250 mg sodium
Crispy Buttermilk Shrimp with Potatoes & Toast
843 calories, 34 g fat, 1,563 mg sodium
Teriyaki Steak & Shrimp Skewers
370 calories, 7 g fat, 1,475 mg sodium
Arby’s
Oops!
Roast Beef & Swiss Market Fresh Sandwich
810 calories, 42 g fat, 1,780 mg sodium
Chicken Salad w/Pecans Sandwich
789 calories, 39 g fat, 1,240 mg sodium
Santa Fe Salad
773 calories, 52 g fat, 1,823 mg sodium
Smart options but…
Grilled Cajun Lime Tilapia with Black Beans & Corn Salsa
440 calories, 19 g fat, 1,061 mg sodium
Chicken Cordon Bleu Sandwich
488 calories, 18 g fat, 1,560 mg sodium
Martha’s Vineyard Salad with Light Buttermilk Dressing
339 calories, 14 g fat, 923 mg sodium
Jimmy John’s
Oops!
Turkey Tom w/Alfalfa Sprouts, Tomatoes, Lettuce, & Mayo
555 calories, 26 g fat, 1,342 mg sodium
Pepe Sub-Ham, Provolone, Lettuce, Tomato, Mayo
684 calories, 37 g fat, 1,659 mg sodium
Gourmet Veggie Club-Provolone, Avocado, Cucumber, Alfalfa, Lettuce, Tomato, Mayo
856 calories, 46 g fat, 1,500 mg sodium
Smart options but…
Turkey Breast Slim Sub w/Alfalfa Sprouts, Tomatoes, Onion, Cucumber & Avocado Spread
426 calories, 2 g fat, 1,439 mg sodium
Totally Tuna Sub
507 calories, 20 g fat, 1,279 mg sodium
Vegetarian Sub w/Avocado Spread, Cucumber, Lettuce, Tomatoes, Alfalfa Sprouts
290 calories, 1.5 g fat, 628 mg sodium
Chick-Fil-A
Oops!
Chicken Caesar Cool Wrap
480 calories, 16 g fat, 1,640 mg sodium
Chick-fil-A Chicken Sandwich
420 calories, 16 g fat, 1,300 mg sodium
Chick-fil-A Chick-n Strips Salad with Buttermilk Dressing
800 calories, 60 g fat, 1,745 mg sodium
Chicken, Egg & Cheese on Sunflower Multigrain Bagel
500 calories, 20 g fat, 1,260 mg sodium
Smart options but…
Chick-fil-A Nuggets (8-pack) with Barbecue Sauce
305 calories, 13 g fat, 1,020 mg sodium
Chick-fil-A Southwest Chargrilled Salad with fat-free honey mustard dressing
360 calories, 8 g fat, 1,170 mg sodium
Biscuit & Gravy
330 calories, 15 g fat, 970 mg sodium
Fazzoli’s
Oops!
Spaghetti with Marinara Sauce & Spicy Italian Sausage w/ Caesar Side Salad
1,030 calories, 53.5 g fat, 2,040 mg sodium
Baked Spaghetti with Meatballs
940 calories, 40 g fat, 2,370 sodium
Original Submarine
940 calories, 58 g fat, 3,040 mg sodium
Parmesan Chicken Salad with Ranch Dressing
580 calories, 39 g fat, 1,270 sodium
Oops!
Spaghetti with Marinara Sauce & Spicy Italian Sausage w/ Caesar Side Salad
1,030 calories, 53.5 g fat, 2,040 mg sodium
Baked Spaghetti with Meatballs
940 calories, 40 g fat, 2,370 sodium
Original Submarine
940 calories, 58 g fat, 3,040 mg sodium
Parmesan Chicken Salad with Ranch Dressing
580 calories, 39 g fat, 1,270 sodium
KFC
Oops!
KFC Famous Bowl with Mashed Potatoes & Gravy
740 calories, 35 g fat, 2,350 mg sodium
Popcorn Chicken – Individual
400 calories, 26 g fat, 1,160 mg sodium
Crispy Caesar Salad w/Creamy Parm Caesar Dress w/ Croutons
670 calories, 48 g fat, 1,755 mg sodium
Apple Pie Minis (3)
370 calories, 20 g fat, 260 mg sodium
Smart options but…
3 Crispy Strips, Green Beans, & 3” Corn on Cob
470 calories, 22 g fat, 1,775 mg sodium
Honey BBQ KFC Snacker
210 calories, 3 g fat, 530 mg sodium
Roasted BLT Salad w/Fat Free Ranch Dressing
235 calories, 6 g fat, 1,290 mg sodium
Sweet Life Oatmeal Raisin Cookie
150 calories, 5 g fat, 135 mg sodium
Olive Garden
Oops!
Stuffed Chicken Marsala w/Garlic Parmesan Mash Potatoes
1,315 calories, 86 g fat, 2,550 mg sodium
Mixed Grill w/Vegetables & Mashed Potatoes
839 calories, 43 g fat, 1,541 mg sodium
Pork Filettino w/Potatoes & Bell Peppers
1,011 calories, 57 g fat, 2,479 mg sodium
Smart options but…
Linguine Alla Marinara with a Breadstick
691 calories, 9.5 g fat, 1,040 mg sodium
Shrimp Primavera
706 calories, 18 g fat, 1,220 mg sodium
Chicken Giardino
448 calories, 11 g fat, 1,670 mg sodium
Outback Steakhouse
Oops!
Ayers Rock Strip Steak w/Sautéed Mushrooms & Loaded Jacket Potato
1,450 calories, 85 g fat
Outback Special (11 oz) w/Sautéed Mushrooms
960 calories, 61 g fat
Half a Bloomin’ Onion
1,155 calories, 67 g fat
Smart options but…
Prime Minister’s Prime Rib w/Fresh Veggies & Sweet Potato
730 calories, 39 g fat
Victoria Filet (9 oz) with Steamed Vegetables
639 calories, 45 g fat
Half an Order of Shrimp on the Barbie w/Bread
330 calories, 21 g fat
PF Chang’s
Oops!
Sriracha Shrimp Salad
1,130 calories, 46 g fat
Salt & Pepper Calamari
770 calories, 50 g fat
Kung Pao Chicken
1,240 calories, 80 g fat
Spicy Green beans
Smart options but…
Wild Alaskan Sockeye Steamed with Ginger
750 calories, 50 g fat
Seared Ahi Tuna
260 calories, 6 g fat
Ginger Chicken & Broccoli
660 calories, 26 g fat
Sichuan-Style Asparagus
200 calories, 6 g fat
Quizno’s
Oops!
Small Honey Mustard Chicken Sub
550 calories, 30 g fat, 1,140 mg sodium
Small Prime Rib Cheesesteak
680 calories, 42 g fat, 1,070 mg sodium
Small Turkey Ranch & Swiss Sandwich
450 calories, 22.5 g fat, 1,380 mg sodium
Smart options but…
Small Honey Bourbon Chicken on Wheat Bread
310 calories, 4 g fat, 920 mg sodium
Small Black Angus Sandwich
520 calories, 16.5 g fat, 1,550 mg sodium
Small Tuscan Turkey
390 calories, 14 g fat, 1,185 mg sodium
Red Lobster
Oops!
North Pacific King Crab Legs with Melted Butter w/Rice Pilaf
883 calories, 35 g fat
Snow Crab Legs w/Melted Butter & a Cheddar Bay Biscuit
611 calories, 34.5 g fat
Crab Alfredo
1,170 calories, 66 g fat
Smart options but…
Live Maine Lobster (1.24 lbs) w/Cocktail Sauce & Seasoned Broccoli
288 calories, 3 g fat
Garlic Grilled Jumbo Shrimp
329 calories, 5 g fat
Broiled Flounder w/Lemon Juice & a Garden Salad w/Red Wine Vinaigrette
344 calories, 10 g fat
Romano’s Macaroni Grill
Oops!
Chicken Caesar
920 calories, 69 g fat, 1,660 mg sodium
Chicken Portobello
1,020 calories, 66 g fat, 7,300 mg sodium
Grilled Salmon Teriyaki
1,230 calories, 74 g fat, 6,590 mg sodium
Half Order of Mozzarella Fritta
Smart options but…
½ Pizza Margherita & Caesar Della Casa w/Low Fat Caesar Dr
645 calories, 24 g fat, 1,665 mg sodium
Pollo Magro
330 calories, 5 g fat, 770 mg sodium
Simple Salmon
590 calories, 40 g fat, 1,390 mg sodium
Half Order of Mozzarella Alla Caprese
260 calories, 21 g fat, 410 mg sodium
Ruby Tuesday’s
Oops!
Turkey Burger with Fries
1,171 calories, 58 g fat
Parmesan Shrimp Penne
1,221 calories, 64 g fat
Southwestern Spring Rolls (4 rolls)
708 calories, 40 g fat
Broccoli & Cheese Soup
443 calories, 34 g fat
Smart options but..
7 oz Top Sirloin w/Baby Green Beans & Baby Portabella Mushrooms
464 calories, 24 g fat
Creole Catch w/Couscous w/Baby Green Beans
580 calories, 26 g fat
Asian Dumplings (4 dumplings)
440 calories, 20 g fat
White Bean Chicken Chili w/Tomato & Mozzarella Salad
370 calories, 15 g fat
Taco Bell
Oops!
Baja Beef Chalupa
410 calories, 27 g fat, 780 mg sodium
Zesty Chicken BORDER BOWL
640 calories, 35 g fat, 1,800 mg sodium
Grilled Stuff Chicken Burrito
640 calories, 23 g fat, 2,160 mg sodium
Caramel Apple Empanadas
290 calories, 14 g fat, 300 mg sodium
Smart options but…
Two Grilled Steak Soft Tacos, Fresco Style
320 calories, 9 g fat, 1,100 mg sodium
Chicken Fiesta Taco Salad w/out Shell
470 calories, 24 g fat, 1,780 mg sodium
Two Spicy Chicken Soft Tacos
340 calories, 12 g fat, 1,160 mg sodium
Cinnamon Twists
170 calories, 7 g fat, 200 mg sodium
Sonic
Oops!
Chicken Club Toaster Sandwich
690 calories, 35 g fat, 1,900 mg sodium
Jumbo Popcorn Chicken Salad
490 calories, 28 g fat, 1,440 mg sodium
Fish Sandwich
640 calories, 31 g fat, 1,1180 mg sodium
Large Hi-C Fruit Punch
290 calories, 0 g fat
Smart options but…
Sonic Burger with Mustard
540 calories, 25 g fat, 730 mg sodium
Grilled Chicken on Ciabatta w/BBQ Sauce
375 calories, 9 g fat, 1,310 mg sodium
Grilled Chicken Wrap
380 calories, 11 g fat, 1,300 mg sodium
Junior Banana Split
200 calories, 4.5 g fat
Wendy’s
Oops!
Roasted Turkey & Swiss Frescata w/Med Fries & Med Coke
1,100 calories, 40 g fat, 1,950 mg sodium
Chicken Club Sandwich
610 calories, 31 g fat, 1,460 mg sodium
2 Junior Cheeseburgers
720 calories, 32 g fat, 1,720 mg sodium
Medium French Fries
420 calories, 20 g fat, 430 mg sodium
Smart options but…
Ultimate Chicken Grill Sandwich w/Side Salad w/Red fat Ranch & Med Iced Tea
540 calories, 22 g fat, 1,780 mg sodium
Small Chili & 5 piece Crispy Chicken Nuggets
450 calories, 21 g fat, 1,300 mg sodium
Single w/ Everything
430 calories, 20 g fat, 900 mg sodium
Sour Cream & Chives Potato
320 calories, 4 g fat, 55 mg sodium
http://investmentwatchblog.com/restaurant-recovery-fizzles-76-percent-of-people-are-cautious-about-spending-and-they-are-eating-out-less-often/
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.