How Can I Make Healthier Choices When Eating Out?

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1 How Can I Make Healthier Choices When Eating Out? If you eat out finding tasty and healthier choices may be easier than you think. Eating out checklist For great taste with less fat and calories, choose foods that are: Steamed Poached Grilled Roasted Barbecued Baked Stir-fried Broiled Order deep-fried, pan-fried and battered food less often and in smaller amounts Restaurant meals are often low in vegetables. To get a vegetable boost: Start with a broth-based vegetable soup or crisp green salad. Aim for half your dinner plate to be vegetables. Ask for a double serving of steamed vegetables. Load up pizzas, burgers, sandwiches and wraps with lots of vegetables. Try a vegetarian meal such as Pad Thai made with tofu or vegetarian chilli or lentil soup. Enjoy great, healthy food YOUR way: Ask about nutrition information, ingredients and cooking methods. Ask for no added salt during cooking and for sauces / dressings on the side. Do not add salt at the table. Share your entrée or plan to take leftovers home. Order a child-sized portion or a half portion. If you plan to drink alcohol, ask for a light beer or wine spritzer. 200 Dietitians of Canada. All rights reserved. Updated: May 0, 200 Updated:

2 Enjoy sweet specialty drinks less often. Calories from drinks can add up fast. Simple changes do make a difference! Instead of Try You'll save Drink 6 oz (2 cups) sweetened, iced coffee with whipped cream 6 oz (2 cups) frothy café latte made with skim milk 250 calories Fast food Double cheeseburger Medium fries Medium soft drink Asian salad with grilled chicken ½ package of low-fat salad dressing Fruit and yogurt Water 555 calories Dinner meal 300 g (0 oz) grilled steak Caesar salad large baked potato 50 ml (5 oz) glass of red wine 4 oz grilled steak Grilled vegetables ½ large baked potato 4 oz cranberry juice mixed with 4 oz club soda 884 calories From coffee shops to Caribbean restaurants you can make choices that add up to a healthier you! Fast food Vegetarian pizza on whole wheat crust Grilled chicken Single hamburgers - kid size Pizza loaded with meat and extra cheese Deep-fried chicken or fish High fat toppings cheese, 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

3 Vegetable toppings - tomatoes, lettuce Plain baked potato Green salad bar with low-fat dressing Skim or % milk, 00% juice, water mayonnaise, sour cream, creamy sauces and dressings French fries, poutine Potato, macaroni and coleslaw salads made with creamy dressings Shakes, malts, soft drinks Breakfast/Coffee shop Low-fat, whole-grain muffins Whole-grain bagel with lower-fat cheese or peanut butter Poached egg or veggie omelette with whole-grain toast or tortilla Skim or % milk, 00% juice, water Regular sized coffee or tea drinks made with lower fat milk Milk for coffee/tea Regular muffins, donuts, cookies, scones, biscuits, croissants Bagels loaded with butter or cream cheese Fried eggs, sausages, bacon, cheese Hash browns, home fries Large or extra large sized speciality coffee or tea drinks with whipped-cream toppings Cream for coffee/tea Sandwiches Whole-grain bread, bun, bagel, pita Chicken, turkey, lean beef Lots of vegetables toppings or vegetarian fillings Small amounts of mustard, ketchup, relish, salad dressing, salsa Small amount of lower-fat cheese Croissants, cheese breads/buns Salami, bologna, pepperoni, meatballs Regular-fat cheese Butter, margarine, mayonnaise, creamy sauces Tuna, egg, salmon salads (loaded with mayonnaise) 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

4 French and French Canadian Poached fish and lean meats and poultry Steamed vegetables or purees Dishes prepared in wine sauce Fried, sautéed, creamy dishes Cheese sauces, butter sauces, dishes made 'au gratin' Pâtés (meat and duck), foie gras, duck confit Meat pie (tortière) Sugar pie (tarte au sucre) Creamy and sweet desserts; high fat cheese Asian (Chinese, Japanese, Thai, Vietnamese) Steamed, braised, grilled or stirfried lean meats, poultry, fish and tofu Steamed or stir-fried vegetables and vegetable-based dishes Steamed rice, noodles, buns, dumplings Sushi, rice-paper spring rolls Light soy sauce Fruit Hot tea or water Sausages, fatty meat and poultry skin Battered/deep fried foods: tempura, fried wonton, fried tofu, fried spring rolls and egg rolls, shrimp chips Fried rices, noodles, buns and dumplings Dishes with lots of meat and no vegetables Soy-, teriyaki-, peanut-, fish- and coconut-based sauces MSG (monosodium glutamate) Drinks and desserts made with coconut milk and condensed milk Italian Veal, chicken or fish Vegetable-based soups Tomato-based sauces Vegetarian pizza High fat meats sausages, pepperoni, prosciutto Breaded and fried foods Creamy sauces 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

5 Whole-grain pasta, bread, pizza crusts Buttery garlic bread Meat lovers/extra-cheese pizza Caribbean Fruit all kinds Meals with beans, peas or lentils Steamed cabbage Grilled, baked, barbequed chicken, meat, fish, seafood Vegetable-based stews and soups Jamaican patties Salty meats jerk porkcoconut milk-based dishes Fried chicken, meat, fish, plantains, cassava, yams, sweet potatoes, dumplings and breads. Oxtail and other gravies Indian Lentil-, vegetable- and beanbased stews, curries and soups Nuts and seeds in small amounts Vegetable/vegetarian dishes Roasted or grilled meat, fish, poultry Yogurt, kulfi Naan, roti, chapati Foods cooked in butter, ghee (clarified butter) or cream Deep-fried foods cake, samosa, pakora, puris, paneer (fried cheese) High-sugar or salty chutneys Fried meat, fish, poultry Middle Eastern Tabbouleh, tzatziki, hummus Salads with low-fat dressings Grilled vegetables Whole-wheat pita bread Grilled meat, poultry, fish, seafood kabobs and shish taouk (grilled chicken) Stews, soups and dishes made with vegetables, lentils, beans, or peas Dishes made with phyllo pastry baklava, spanokopita Deep-fried vegetables High-fat sauces, dressings and dips White pita bread Shawarma (and other fatty meats and poultry) Deep-fried falafel, kafta and other fried meats 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

6 Mexican Fajitas Rice, baked beans Baked tostadas, burritos Soft tacos and tortillas, salsa Bean-based soups/vegetarian option Cheese, cheese sauce Sour cream, guacamole Refried beans and other fried foods Nachos, tacos Steps for Special Consideration This fact sheet has been designed to help healthy people choose foods wisely when eating out. People with chronic diseases may benefit from limiting or avoiding foods in the "choose less often" categories, eating out less often, and following the advice of their doctor or Registered Dietitian. Distributed by EatRight Ontario: Get answers to your nutrition and healthy eating questions from a place you can trust.. Call EatRight Ontario. Talk to a Registered Dietitian for FREE , Monday Friday 9 am to 5 pm ET. Evening hours Tuesday and Thursday to 9 pm ET. 2. a Dietitian from Visit. Dietitians of Canada acknowledges the financial support of EatRight Ontario by the Ontario government. The views expressed do not necessarily reflect those of the Province. 200 Dietitians of Canada. All rights reserved. Updated: May 0, Updated:

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