By Morgan Roan
University of Georgia
It’s often hard to eat healthy when dining out. But healthy
eating has become top priority for many Americans. And fast-
food and other restaurants are becoming much more careful about
limiting the fat content of the dishes they serve.
“Go to the Web site of chain restaurants and look at the
nutrition information for menu items before you go,” said
Connie Crawley, an Extension Service nutrition and health
specialist with the University of Georgia College of Family and
Consumer Sciences.
“Knowing what you want before you go,” she said, “lessens the
risk that you’ll order a less healthy item when you arrive.”
If you want to dine out and eat healthy, follow a few tips to
adhere to your low-fat diet.
Ask your server for the list of ingredients and the preparation
method for dishes you’re not familiar with.
Ask your server to replace high-fat ingredients with more heart-
healthy choices. For example, you may be able to substitute
steamed vegetables or fruit salad for french fries.
When ordering a salad or pasta, ask for the dressing or sauce
to be served on the side. This will allow you to control the
amount you add to the dish.
When ordering pasta dishes, look for tomato-based sauces rather
than cream-based sauces. They’re much lower in fat and
calories.
You can also request that the chef remove the skin from poultry
dishes. If it’s not possible, do this yourself before enjoying
your meal.
When ordering grilled fish or vegetables, ask that the food
either be grilled without butter or oil or prepared “light,”
with little oil or butter.
Ask for salsa with a baked potato instead of other toppings
such as sour cream, butter, cheese or bacon. Salsa is very low
in calories and a healthy alternative.
Order sandwiches with mustard rather than mayonnaise. Mustard
adds flavor and contains very few calories.
Look for foods on the menu that are baked, grilled, dry-
sautéed, broiled, poached or steamed. These cooking techniques
use less fat in the food preparation and are generally lower in
calories.
Choose foods made with whole grains such as whole-wheat bread
and brown rice.
If you want a dessert, choose low-fat options like sorbet,
fresh berries or fruit.
Stop eating when you’re full. Listen to the cues your body
gives you.
Drink water, diet soda or unsweetened tea or coffee instead of
regular soda or alcoholic beverages. This will save a lot of
calories each day.
These suggestions will help you make healthy decisions you
won’t regret later.
Here a few healthy choices if you eat at these restaurants:
LongHorn Steakhouse: Sierra
Chicken; Flo’s Filet; LongHorn salmon; grilled shrimp.
Chili’s Grill and
Bar: “Guiltless” menu; Margarita grilled chicken;
lettuce
wraps.
McDonald’s: Grilled chicken
Caesar salad with low-fat vinaigrette dressing; Egg McMuffin;
hamburger; Chicken McGrill (without mayo); side salad with low-
fat vinaigrette dressing; vanilla reduced-fat ice cream cone.
Wendy’s : Grilled chicken
sandwich with a side salad and fat-free dressing; Junior
hamburger with a side salad and fat-free dressing; large chili
with a side salad and fat-free dressing; plain baked potato and
a small chili.
Subway : Any of the seven subs
with 6 grams of fat or less; Atkins Friendly Wraps.
“If you can’t order one of these lower-fat items, at least
consider sharing a meal or snack containing more fat and
calories with a meal partner, or put half of the food into
a … take-home box before you dig in,” Crawley said.
“Even these healthier menu items may be more food than you need
to eat at one time,” she said. “Make sure your stomach capacity
determines how much you will eat, not your eyes.”
(Morgan Roan is a student writer with the University of
Georgia College of Agricultural and Environmental Sciences.)
