Healthy Eating Guide: Eating Healthy When Eating Out


If you tend to go out to a restaurant for food, you probably better monitor what you eat – check your calories very closely.  After all, YOU are in charge of your body and its nutrition levels.  No one is going to care as much as you care yourself, for your own health & well-being.  To assist you with this endeavor, here is a

Healthy Eating Guide

you can employ:

Broiled Salmon with Mushy Peas

Seasoned with Fenugreek, Cumin and some diced onions


– Always order sauces on the side,  so that you can have control over how much you add to your meal.

– When you order grilled fish or vegetables, you should ask that the food be grilled without butter or oil, or prepared with very little or either or.

– Anytime you order pasta dishes, be on the lookout for tomato based sauces instead of the cream based sauces. Tomato based sauces are much lower in fat and calories, and tomato sauce can even be counted as a vegetable!

–  Have lots of water — flavored water, or tea instead of soda, hot chocolate or alcohol.

– When you order dessert, go for quality.  Imbibe less frequently – but when you do REALLY enjoy it (then you feel less deprived overall)



Green Pea Velouté with Ham Hock

I can’t figure out how they got it to stay so green! I will try this dish soon.


– When you choose a soup,  avoid cream based soups – these are awfully high in calories.  Go for  other soups. A soup can be a great alternative to a heavy meal.  You could have “soup and Salad”, or Soup & an appetizer.   Mix things up.

– When you choose a baked potato, ask for some salsa for flavor, rather than sour cream and butter (or bacon).  Salsa is low in calories and provides a healthy alternative with plenty of flavor and spice.

– When you are full, simply stop.

– If you get full, get a TO Go box .  You can use the rest of the meal later.   Now, you get 2 meals for  one.

If you’re looking to reduce your consumption, order two appetizers (or an appetizer and a salad ) as your meal.

– If you get a choice of side dishes, get a baked potato or steamed vegetables instead of french fries.

– Always look for food on the menu that’s baked, grilled, broiled, poached, or steamed. These types of cooking use less fat in the cooking process and are usually much lower in calories.

– Plain bread or rolls are low in both fat and calories. When you add the butter and oil, you increase the fat and calorie intake.

– As key ingredients to your meal, choose dishes with fruits and vegetables. Both fruits and vegetables are great sources of dietary fiber as well as many vitamins and minerals.

– Choose foods made with whole grains, such as whole wheat bread and dishes made with brown rice.

– If you crave dessert, look for something with low fat, such as berries or fruit.

– Always remember not to deprive yourself of the foods you truly love. All types of foods can fit into a well balanced diet.

Helpful Resources For You:   “Healthy Eating Guide:  An Article on Healthful HERBS” – Garlic & Hawthorn (Heart )
Copyright   HealthyKids

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