OSF Saint Francis Medical Center

Peoria, Illinois

Healthy Dining Decisions

Since dining out is such a big part of our lives, making healthy choices at restaurants is very important. The good news is that there are healthier options at almost all places to eat, even fast-food.  Check out these tips, and the video at the bottom of the page to learn more.

Quick tips for dining out:

  • Have a plan: If you know ahead of time you are going out to eat, plan to have lighter meals during the day, but don't skip meals!  Check online or on a phone app before going. Use the nutrition information available with these tools to find menu items that are lower in fat, calories, and sodium.
  • Look for key words: Grilled, baked, broiled, steamed, roasted or stir-fried are often lower in fat. Avoid foods described as fried, crispy, breaded, creamy, alfredo, escalloped and au gratin.
  • Choose a variety: Try to include whole grains, lean protein, fruits, and vegetables if available.
  • Watch your portions: Split one entrée with a dining partner or put half of a meal in a take-home box as soon as the food is served.  Eat slowly since it takes about 20 minutes for your brain to know you are full.
  • Ask questions and make special requests: Ask that high calorie extras like salad dressing, butter, sour cream, gravy, cheese and other toppings be on-the-side so you can limit the amount. Request salt not be added to your food. Turn down refills on the bread basket or chips and salsa.

Beverages:

  • Order water, unsweetened tea, low fat or fat-free milk, diet soda, or club soda with lemon
  • Drink coffee with low fat milk and/or calorie free sweetener
  • Limit regular sodas, sweetened teas, and alcohol to avoid drinking extra calories.

Breakfast and Snacks:

  • Try oatmeal or a yogurt parfait at fast food places for a quick and healthier breakfast option
  • Use “light” bagel spreads and spread thinly on the bagel - “light” is not calorie free
  • Choose English muffins, small plain bagels, or whole grain toast instead of donuts, croissants, or biscuits.  Some places even have whole grain versions available, just ask
  • Go with ham, egg, and cheese on breakfast sandwiches - skip the bacon or sausage
  • Order egg whites or egg substitutes when available
  • Remember that “low-fat,” “fat-free”, and “sugar-free” do not mean zero calories

Fast Food:

  • Practice portion control by ordering “regular,” “small,” “junior,” or “single” sizes
  • Order less food at the beginning; you can always go back for more if still hungry
  • Try ketchup, mustard, or barbecue sauce instead of mayonnaise-based spreads
  • Split a small order of fries or even substitute with fresh fruit or side salad if available

Buffets:

  • Avoid going to buffets as they encourage over eating
  • Do not arrive at the buffet extra hungry
  • Start with a salad of dark leafy greens, other vegetables, and a light dressing
  • Take only one trip to the buffet line, use only one plate, and fill half your plate with vegetables 
  • Remember that fresh fruit is always available for dessert - find it at the salad bar

Family Restaurants:

  • Pick and choose from salads, soups, and sides to create a healthy meal
  • Ask for salad dressing on the side and request no high-fat salad toppers, such as cheese or croutons
  • Limit sides high in fat such as macaroni and cheese or fried potatoes. Choose fresh fruit, applesauce, steamed or cooked vegetables like broccoli or carrots
  • Select stir-fried, grilled, or baked entrees instead of fried or breaded
  • Choose a lean meat such as fish, sirloin, or skinless chicken breast

Sandwich, Salads, and Soup:

  • Keep the sodium intake low by saying no to pickles, olives, BBQ and buffalo sauces added on your sandwich
  • Try a side salad, broth-based soup, baked chips, or pretzels instead of potato chips
  • Order a smaller sub or lettuce wrapped sandwich or have a large sub cut in half, save the other portion for later
  • Choose light or fat-free salad dressings, mustard, or vinegar instead of mayonnaise or oil
  • Request less meat and more lettuce, onions, tomatoes, peppers, and other vegetables
  • Order lean luncheon meats such as turkey or chicken instead of mayonnaise-based tuna or egg salads. Limit or avoid salami, bologna, pepperoni and bacon

Pizza:

  • Add healthy toppings such as veggies, pineapple, Canadian bacon, chicken, or ham
  • Reduce not-so-healthy toppings such as extra cheese, pepperoni, sausage, or bacon
  • Ask for thin crust pizza that is light on cheese and heavy on vegetables
  • Limit yourself to only 2 slices of pizza to avoid-over-eating and pair with a side salad

Pasta and Italian:

  • Order a salad with dressing on the side to fill up before eating the entrée 
  • Limit breadsticks and garlic bread as they are often high in fat
  • Try a small or half order of pasta, split a meal, or box up leftovers quickly
  • Order pasta and entrees that include vegetables or include a side of vegetables
  • Avoid cream sauce, creamy cheese sauce, and butter sauce to reduce fat and calories

Asian:

  • Choose healthier foods like soup, spring rolls, entrées with vegetables, and steamed rice  
  •  Avoid fried appetizers such as egg rolls, crab Rangoon, or fried dumplings
  • Choose meat or seafood that has not been breaded or fried
  • Start with salad and soup
  • Eat family style and order less dishes than the number of people at the table
  • Limit dipping sauces 
  • Use chopsticks to eat slower, stop when full, and take leftovers home for a second meal

Seafood:

  • Choose baked, broiled, or grilled fish instead of battered and fried
  • Select healthier sides, such as plain baked potato, rice, salad, and cooked vegetables
  • Ask the restaurant to hold the butter and sour cream on your potato or order them on the side
  • Use lemon to add flavor to food without adding extra fat or calories
  • Watch out for high-fat items like coleslaw, hush puppies, biscuits, cornbread, and fries

Mexican:

  • Take one handful of tortilla chips and set the basket aside
  • Select items from the a la carte menu to order less, eat less, and save money
  • Limit high-fat items such as guacamole, cheese, and sour cream or order on the side
  • Add flavor with low-calorie items like salsa or pico de gallo
  • Order black or pinto beans instead of refried beans, if possible

Watch this video to learn more!

 

References:

American Heart Association. (2017, June 20). Dining Out Doesn’t Mean Ditch Your Diet. Retrieved October 26 2021 from https://www.heart.org/en/healthy-living/healthy-eating/out-smart/nutrotopm-basicx/
dining-out-doesn’t-mean--ditch-you-diet. 

Eatright. Academy of Nutrition and Dietetics. (2021, April). 7 Tips for Healthy Dining Out. Retrieved October 26, 2021 from http://eatright.org/resource/health/weight-loss/eating-out/eating-out.

Mayo Clinic (2021, June 25) Nutrition and healthy eating.  Retrieved October 26, 2021 from https:/www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/dash-diet/art-20044759.  

National Heart, Lung, and Blood Institute. (2013, December). Tips For Eating Out. Retrieved October 26, 2021 from https://www.nhlbi.nih.gov/health/edudational/healthdisp/pdf/tipsheets/Tips-for-Eating-Out.pdf.

WebMD. (2020). High Cholesterol: Healthy Choices When Eating Out. Retrieved October 26, 2021 fromhttps://www..webmd.com/diet/ss/slideshow-healthy-eating-out.