Capital Health - Eating Out the Heart Healthy Way

Eating out lets you relax while someone else cooks. While some restaurants serve meals high in fat and salt, there are things that you can do to make healthier choices. Enjoy eating a healthy, balanced meal at a restaurant.

Where should I go?

Choose a restaurant that will meet your needs.
Although buffets may have choices high in fat, there are also many foods that you can choose that are lower in fat. Remember it can be easy to eat more than you planned when dining from a buffet.
Fine dining, family restaurants and fast food outlets can all fit into healthy eating by using Canada's Food Guide to Healthy Eating. The key is to make wise food choices.

= Food Choices are high in salt - use in moderation
= Food choices are high in fat - use in moderation

Better breakfast

A healthy breakfast is a great way to start your day. When eating out, try choosing breakfast foods that are low in fat and salt.

Choose:

Fresh fruit
Low fat yogurt
Dry whole wheat toast, bagel or pancakes
Poached egg — no more than 2 egg yolks per week
Egg substitute
Ham
Jam
Margarine

Not recommended:

Bacon and sausages
Hash browns or fried potatoes
Fried eggs or omelets with cheese
Cream cheese
Butter

Better lunches and suppers

Having a well-balanced lunch and supper is important in order to stay healthy. The type of food you choose, the way it is prepared and what you add to it at the table determines how healthy your meal will be.

Choose:

Steamed
Broiled
Grilled
Roasted
Poached
Stir fried
Barbecued
Baked
"au jus" or in own juice

Not recommended:

Deep fried or fried
Sautéed
Scalloped
In cream sauce
Breaded/battered
"au gratin" or with cheese

Made to order

Ask questions. The server can usually tell you how the food is normally prepared and what ingredients are in the dish. You can modify the fat content of your meal by asking for healthier cooking methods or substituting high fat foods for healthier choices.

Ask for:

Dishes prepared without fat or salt
Milk in your coffee instead of cream
Toast, bread or buns without butter or margarine
Sauces, gravies and dressings on the side
Vinegar, lemon or low-fat salad dressings
Little or no high fat toppings like sour cream, nuts, mayonnaise, butter, croutons, cheese and bacon
Healthier choices like a garden salad, baked potato or rice instead of French fries
Smaller portion sizes
Leftovers to be packaged so you can take it for lunch the next day
An extra fork to share your meal or dessert
Desserts like fresh fruit, sherbet, Italian ices, gelatins or low fat frozen yogurts

Remember

Have a light snack an hour or two before eating out. This will help you to control your portion sizes.
Watch your portion sizes since many foods may still be high in fat and calories.
Limit what you put on your foods at the table. These extras can add more fat and calories to your meal.

Dining around the world and at home

	Choose	Not recommended
Chinese	Vegetable dishes (stir fries, chow mein, chop suey), steamed or boiled dishes, wonton, hot and sour or clear soups	Sweet and sour or deep fried dishes, egg and spring rolls, meals with cashews or peanuts, dishes with lobster sauce, fried rice/noodle
Japanese	Teriyaki or sukiyaki dishes, sushi	Tempura; deep fried foods
Thai	Rice paper wraps or rolls, kabobs, satay, ginger or garlic dishes, fish, clear soups	Deep fried Thai rolls, coconut milk, peanut or curry sauce, coconut rice
Mexican	Chicken fajitas, plain soft tacos, Mexican rice, salsa and gazpacho	Nachos, sour cream, cheese, taco salad, hard taco shells, guacamole and refried beans
Indian	Lentil dishes, pilafs, tandoori dishes	Samosas, ghee, deep fried foods
Italian	Pasta with marinara, marsala or tomato sauces, cacciatore dishes, minestrone soup, bruschette with little oil	Garlic bread, alfredo, cream or cheese sauce, pesto, parmiagiana dishes, caesar salad and risotto
Burger Chains	Veggie burgers or beef burgers with tomato, pickle, lettuce onion; grilled chicken on a bun with no mayo or special sauces	Burgers with cheese, special sauces and bacon; fillet of fish, chicken nuggets or breaded chicken burgers
Deli or Coffee Shop	Low fat/fat free meats (chicken, turkey, seafood), vegetables, low fat muffins, bagels	Sauces, mayonnaise, sausage meats, deli salads, cream soups, creamy coffee, cheese breads, cinnamon buns or baked goods

*This resource was developed by Registered Dietitians

Disclaimer
Reviewed by Alberta clinical experts. Brought to you by HealthLink Alberta. Copyright.
This material is designed for information purposes only. It should not be used in place of medical advice, instruction and/or treatment. For more health advice call Capital Health Link at 780-408-LINK (5465) 24 hours a day, seven days a week. In Alberta, call Toll-free: 1-866-408-LINK (5465)