10 Healthy Tips for Dining Out

1. Make sure your entrée is broiled, baked, grilled, steamed or poached, not fried, sautéed or breaded.
2. Have vegetables steamed instead of sautéed or creamed
3. Ask for vinegar or a lemon to squeeze on your salad instead of regular dressing.
4. Drink water, sparkling water or unsweetened tea instead of regular soda or alcoholic beverages.
5. Order fresh fruit instead of cake, pie or ice cream desserts.
6. Stay away from fried appetizers or creamy soups.
7. Order clear, broth-based soups or salads with low fat dressing on the side.
8. Order poultry without the skin and remove visible fat from meat.
9. When at a salad bar, stay away from high-fat items like cheese, cream dressing, croutons, olives, bacon bits, and avocado (super healthy, but high in calories) or mayonnaise-based salads such as potato or egg salad.
10. Stretch your wallet but not your waistline: When ordering, ask your waitperson to split your order and put half in a container to take home and enjoy as a second meal!

Dining Around the Corner or Around the World

Mexican:
	Gazpacho soup, without sour cream
	Lean meat; fajitas without oil (avoid tortillas)
	Salsa
	Tostada salad with grilled chicken or fish and without the shell. Avoid added cheese, sour cream, guacamole, rice or tortillas
Italian:
	Tomato-based sauce
	Salads with non-creamy dressing on the side or ask for lemon wedges or balsamic vinegar for additional flavor
	Grilled fish or meats without oils
	Fresh fruit for dessert
	Limit salad ingredients or be aware of what’s included in your salad; avoid avocados, bacon, cheese, corn, peas, blue cheese, croutons, etc.
French:
	Broiled lean meats or low-mercury fish without added butter or oils
	Poultry without skin
	Order all sauces on the side- use sparingly for added taste. Don’t pour on food, dip food into sauce, instead
	Steamed vegetables
Chinese:
	Steamed or lightly sautéed dishes (request very light oil); sauces on the side and dip sparingly
	Steamed vegetables without added oil
	Clear soups with non-starchy vegetables; no won tons, noodles, corn, etc.
	Mu Shu with very light oil, without the pancakes and plum sauce
American:
	Roasted, baked, broiled, grilled lean meats or low-mercury fish, and poultry without added oils or butter
	Steamed vegetables
	Salad with non-creamy dressings on the side; lightly dip fork or request additional vinegar or lemon wedges for added flavor
	Fresh fruit for dessert
Fast Food, If You Must:
	Ask for protein wraps without sauce (i.e. burger wrapped in lettuce)
	Salads with light dressing on the side; be aware of added ingredients such as cheese, croutons, corn, etc.