Tips for Eating Out
Research shows that on any given day,
almost half of all adults in the United
States will eat at least one restaurant
meal. Contrary to what you may think, it is
possible to eat out and still eat healthy.
Many restaurants offer delicious meals that
are low in saturated fat, trans fat and
cholesterol. That’s good news for your
health because a diet high in saturated and
trans fats raises blood cholesterol. High
blood cholesterol is a major risk factor for
heart disease, and it’s also a risk factor
When eating out, ask
which type of fat the restaurant uses. Try
to replace the saturated and trans fats in
your food with more healthful unsaturated
oils. Canola, olive and corn oil are among
the most desirable. Request soft and
It is also
important to consider the portion size. Help
control your weight by asking for smaller
portions, or sharing an entree with a friend
or family member. You may also ask for
a take-out box when your food arrives and
put half in the box to take home for the
next day’s lunch.
A guide to
choosing healthy meals away from home
* Fried, au gratin,
crispy, escalloped, pan-fried, sautéed or
stuffed foods are high in fat and calories.
Instead, look for steamed, broiled, baked,
grilled, poached or roasted foods. If you’re
not sure about a certain dish, ask your
server how it’s prepared.
* Pay attention to phrases that indicate
lower fat preparation such as steamed, in
its own juice, garden fresh, broiled,
roasted or poached.
* Even if dishes low in saturated fat and
cholesterol aren't on the menu, you may
still be able to get a healthy meal.
Many restaurants will prepare foods to
order. Ask for items like skim
milk, broiled meats and whole grain breads.
If you’re not sure about a particular
restaurant, phone before you go.
* High-sodium foods include those that are
pickled, in cocktail sauce, smoked, in broth
or au jus or in soy or teriyaki sauce. Steer
clear of these.
A Word About “Fast
Even in a fast
food restaurant, you can make healthy
choices. Fruits and salads are usually
available. Skim milk and juices are on
the menu and baked potatoes with a variety
of topping may be a choice.
Order sandwiches to be as simple as
possible. The “super size” and double
and triple deckers have much more fat,
calories and sodium than you need.
Choose grilled chicken instead of fried. Ask
for mayonnaise and salad dressings on the
Keep Food Safe to
One last thought
about eating out. Be sure your food is
cooked to the proper doneness. If not,
send it back. When taking leftover
food home, be sure to get it in the
refrigerator within two hours to avoid
possible food contamination.
USDA’s MyPlate help guide your food choices.
One basic recommendation of MyPlate is to
eat a variety of foods. Make food
selections to fit in the basic food groups:
grains, vegetables, fruits, milk and
protein. Log onto
to find your basic recommended daily amounts
from each food group based on your sex, age
and activity level.
University of Nebraska
American Heart Association
¼ cup lemon
¼ cup honey
reduced-sodium soy sauce
unsweetened apple juice
2 garlic cloves,
4 boneless pork loin chops (4
In a small bowl,
combine the first five ingredients. Pour ½
cup into a large resealable plastic bag. Add
pork chops. Seal bag and turn to coat.
Refrigerate for 2-3 hours. Cover and
refrigerate remaining marinade for basting.
Coat grill with cooking spray before
starting the grill. Drain and discard
marinade. Grill pork, covered, over medium
heat for 4-5 minutes on each side or until a
meat thermometer reads 160 degrees, basing
frequently with remaining marinade.