Whether you’re traveling this holiday season or just shopping
close to home, eating out is likely to be part of your plans.
Following a healthy eating plan can be difficult on the go, but it’s possible to
stick to your goals. Check out these tips:
- Think portion control. The all-you-can-eat buffet offers a
lot of variety, but also a lot of temptation. Go back for vegetables and
fruits if you want seconds.
- Restaurant-size entrees are often equal to several portions.
Ask the server for a take-home box and only eat half or split your meal with
someone.
- Limit high-fat meats such as sausage, pepperoni and fatty
steaks. Limit sauces, gravies and dressings.
- Try to avoid fried, breaded, crispy, creamed or buttered items
- Order a baked potato instead of fries
- Choose wine- or stock-based sauces instead of creamy sauces.
Avoid dishes with words like "alfredo" or "au gratin."
Guidelines for different types of restaurants
Italian
- Go for pasta with red sauces (marinara, red clam or marsala)
- Try to avoid sausage
- Beware of items like parmigiana, lasagna and carbonara,
which are very high in calories and fat
- Go easy on buttered garlic bread
Mexican
- Try not to fill up on chips and salsa before the meal comes
- Choose fajitas or other grilled items
- Watch out for entrees with cheese or deep-fried choices like
chimichangas, flautas and taco bowls
- Limit sour cream and guacamole
Pizza
- Choose a thinner crust instead of deep-dish
- Choose vegetable toppings
- Request half the cheese
- Choose leaner meat toppings like chicken, Canadian bacon or ham
Steakhouses
- Choose leaner cuts of red meat like sirloin, filet, flank or
London broil
- Choose the smaller, 6-ounce portion, as opposed to 16 ounces
- Ask for sour cream and butter to be on the side of the potato
- Limit yourself to one piece of bread before the meal comes
Asian
- Avoid deep-fried items like egg rolls
- Choose steamed rice instead of fried rice
- Ask for broth or stock to be used to cook the meal instead of oil
- Limit items like sweet and sour, egg foo young and egg drop soups
Fast food
- Choose grilled chicken or broiled burgers
- Limit cheese
- Choose salads with grilled chicken and go easy on the salad dressing
- Try to avoid fries
- Avoid super sizing your portions
- Avoid salads (tuna salad, pasta salads, etc.) that have a lot of mayonnaise
WEB EXTRA! Vacation Right – Don't take a vacation from nutrition. Exercise and
eating right are important no matter where you are. Listen to or download this podcast.
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This information is provided by the Cleveland Clinic and is not intended to replace the medical advice of your doctor or health care provider. Please consult your health care provider for advice about a specific medical condition. This document was last reviewed on: 12/1/2007…#13933
