Nutrition Information
The Guide to Eating Out
Dining out
- You can still eat out and continue to eat healthy.
- Many restaurant offer delicious healthy meals with less fat and cholesterol.
Chinese Food
One of America's most popular and it can be one of the healthiest ethnic cuisines.
| Instead of... | Try... |
| Egg drop soup | Wonton or hot-and-sour soup |
| Egg rolls or fried wontons | Steamed dumplings |
| Fried entrees | Boiled, broiled, steamed or lightly stir-fired entrees |
| Dishes with fried meats | Dishes with lots of vegetables |
| Dishes with cashews and peanuts | Dishes with water chestnuts |
| Fried rice | Steamed rice |
Family restaurants
- Avoid dishes with lots of cheese, sour cream and salad dressings.
- Avoid fried meats, seafood and poultry
- Split the entrees when possible
| Instead of... | Try... |
| Cream soups | Broth-based soups with veggies |
| Quiche and salad | Broth-based soup and salad |
| Buffalo chicken wings | Peel-and-eat shrimp |
| Fried chicken sandwich | Grilled chicken sandwich |
| Creamy coleslaw | Steamed vegetables or tossed salad |
| Hot fudge sundae or ice cream | Nonfat yogurt, sherbet or fruit ice |
Fast food
- Convenient, fast, fattening and greasy
- Nowadays, fast food offer low fat alternatives
- 4 easy ways to lower the amount of fat, sodium, and calories consumed in a fast food meal:
- Choose baked, grilled or broiled items instead of fried food
- Put condiments on the side and use them sparingly
- Order unsweetened tea or water
- Buy small portions
Foods are sometimes fried with lard and topped with cheese. But, when making the right choices, Mexican food can be fresh, tasty and low in fat.
| Instead of... | Try... |
| Flour tortillas | Corn tortillas |
| Sour cream, cheese | Salsa, pico de gallo, cilantro, jalapeno peppers |
| Guacamole | Salsa |
| Quesadillas | Chicken fajitas but skip the guacamole and the sour cream |
| Refried beans | Frijoles a la charra or borracho beans and rice |
Other considerations
- Breakfast can be loaded with high fat items like bacon and sausage. Consider items like toast with jam or honey, waffle with fresh fruit or hot cereals.
- Many supermarkets offer prepared entrees to take home. Choose low-fat side dishes, such as salad with fat-free dressing, whole-grain bread or rolls, fresh raw or cooked vegetables or fruit for desert.
- Most restaurants have adapted to the 21st century eating style and have made it easier for consumers to eat healthy by having a visible healthy section in their menus.
- Whether you are going to a fast food place or a fancy restaurant, it is possible to continue and maintain healthy eating habits.
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