Tips for healthy eating out

Making wise food choices when you’re away from home. We all eat many meals and snacks while we’re on the run. These tips for healthy eating out can help you stay on track.

It’s never too late to make changes in how you eat. Small changes can make a big difference. Think about what you are willing to do. When you’re ready to make a change, decide on a plan and give it a try.

If your plan doesn’t work, it doesn’t  mean you’ve failed. Instead, it means you might need to try something different. Keep in mind that you’ll do a lot for your health, day to day and in the long run, if you make wise food choices most of the time.

Healthy eating out

Snacks
Fruit
A small handful of nuts
Baby carrots and cherry tomatoes
Whole-grain crackers with low-fat cheese
Low-fat or fat-free yogurt
Fat-free frozen yogurt
Low-fat, lower sodium crackers
Lower fat cookies such as graham crackers or fig bars

Lunches  
Make sandwiches with:Low-fat cheese or fat-free cheese
95 to 97 percent fat-free lunch meats
Chicken or turkey without the skin
Water-packed tuna
Lettuce leaves, tomato slices, cucumber slices, and other vegetables
Whole-grain breads, rolls, or tortillas
Reduced-calorie margarine or mayonnaise
Mustard
Bring or buy healthy main-dish salads with:A variety of vegetables—not just lettuce
Lower fat, lower sodium high-protein food, such as grilled chicken or turkey, water-packed tuna, or low-fat cheese
Lemon juice, herb vinegar, or reduced-calorie salad dressing
Whole-grain crackers or whole-grain bread on the side

Eating out 
In any restaurant:Ask for salad dressing, gravy, or sauce on the side and use sparingly.
Choose main dishes that are broiled, baked, roasted, or grilled, instead of deep-fried or pan-fried.
Don’t be afraid to make special requests, such as asking that something be cooked with less fat.
When ordering a sandwich:Add lettuce and tomato.
Ask for whole wheat or rye bread
Choose mustard instead of mayonnaise.
At Chinese restaurants:Have brown rice instead of white rice.
Order a side dish of steamed broccoli.
At fast-food places:Order smaller burgers.
Have grilled chicken.
Choose water or low-fat milk instead of regular soda.
At pizza places:Ask for vegetable toppings, such as mushrooms or peppers, rather than meat toppings.
Get whole wheat crust.
Request half the cheese.
Eat a salad with low-fat dressing in place of a slice of pizza.