Tips for Eating Out
You don’ t have to give up eating out to eat right. Here are some heart-healthy choices.
Sandwiches
Y Order sandwiches without mayonnaise, tartar sauce, or special sauces. Try mustard or lowfat mayonnaise. Ask for vegetables on your sandwich.
Y Order small, plain hamburgers instead of“ deluxe” ones.
Y Order sandwiches made with lean roast beef or turkey. Chicken salad and tuna salad made with regular mayonnaise are high in fat.
Y Choose grilled instead of breaded chicken or fish sandwiches.
Main dishes
Y Go for rotisserie-style chicken rather than fried. Always remove the skin.
Y Order pizza with vegetable toppings, such as peppers, mushrooms, or onions. Ask for half the usual amount of cheese.
Y Choose grilled, steamed, or baked fish instead of deep-fried.
Y Leave off all butter, gravy, and sauces.
Side dishes
Y Ask for any high-fat toppings, including salad dressing, on the side. Use less than the amount they give you.
Y Ask the server not to add salt to your serving.
Y Order a baked potato instead of fries.
f Try salsa or vegetables as a potato topping.
f If you really want fries, order the small size to share instead of having a large order by yourself.
Y Use low-calorie, low-fat salad dressing. Bring your own if the restaurant doesn’ t offer a low-fat dressing. You can buy small packets at some stores.
Y Try to create a balanced meal by making half your meal vegetables, one-quarter a whole grain, and one-quarter a protein.
Y Ask for low-fat cheese and low-fat sour cream.
Beverages
Y Choose water, 100 percent fruit juice, unsweetened iced tea, or fat-free or low-fat( 1 percent) milk rather than a soft drink or a milkshake.
Y If you really want to have a soft drink, order a small one.
Desserts
Y Buy a small fat-free frozen yogurt, low-fat ice cream, or sherbet instead of cakes or pies.
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8 HEALTH & WELLNESS