Dining Guide

Index:

Tips for making healthy choices

Key Terms to Avoid

Spotting Sodium

Asian Restaurant

Burger chains

Fried Chicken Chains

Mexican Restaurants

Sub and sandwich restaurants

Italian and pizza

Greek and mediteranian restaurants

Casual dinning

Holidays and special events

Gluten free dining

40 menu items under 400 calories

Other Resources

Interactive Fast Food Menu– You are able to select all the menu items you plan to eat in one meal and it gives you the total nutritional information for the entire meal. Features nutrition info from McDonald’s, Burger King, Subway, Chick-Fil-A, Domino’s, and Taco Bell


HealthyDiningFinder.com – allows you to search for restaurants offering a selection of healthier menu options and view the nutrition data for selected items. You can search for area restaurants or a specific restaurant.  

General tips for making healthy choices at restaurants
Watch your portions:

  • Ask for a to-go-box to come out with your meal and immediately save half of your meal.
  • Split a meal with a friend

Make careful menu selections – pay attention to the descriptions on the menu.

  • Avoid deep-fried, pan-fried, basted, batter-dipped, breaded, creamy, crispy, scalloped, Alfredo, au gratin or in cream sauce
  • Order more vegetables as a side or appetizer such asa side salad or pre-dinner salad as your side or appetizer choice. (With light or fat free dressings on the side)

Drink water with your meal.

  • One 32-oz Big Gulp with regular cola packs about 425 calories which is the amount of calories many of us should have in one meal
  • Try adding a little lemon to your water or ordering unsweetened iced tea.

“Undress” your food.

  • Ask for sauces and salad dressings on the side.
  • Bring your own dressings and sauces
Special order.
  • If your food is usually fried or cooked in oil or butter, ask to have it broiled or steamed.
  • Ask to have no salt added during cooking

Eat mindfully.

  • Chew your food more thoroughly and avoid eating on the run.
  • Being mindful also means stopping before you are full. It takes time for our bodies to register that we have eaten.
  • Mindful eating relaxes you, so you digest better, and makes you feel more satisfied.
  • Eat slowly by talking more (without your mouth full), using your non dominant hand to hold your utensils, cutting your food into small pieces, and putting your fork down in between bites.

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Key Terms of Avoid

  • Deep-fried
  • Pan-fried
  • Basted
  • Batter-dipped
  • Breaded
  • Creamy
  • Crispy
  • Scalloped
  • Alfredo
  • Au gratin
  • In cream sauce
  • Supersized portions – Considering that a typical single serving meal provides enough for two meals, supersized meals are easily over 1000 calories.
  • Buffets– even seemingly healthy ones like salad bars. You’ll likely overeat to get your money’s worth.

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Spotting Sodium

The American Heart Association recommends that never take in more than 2,300 mg a day. A study by the New York City Health Department surveyed 6,580 meals bought at fast-food restaurant chains and found that:

  • About 57% of the meals exceeded the 1,500-mg daily sodium level.
  • Fried chicken outlets including KFC and Popeye’s were the worst offenders, with 55% of the meals surpassing 2,300 mg of sodium.
  • At only one of the 11 chains included in the study, Au Bon Pain, offered many lower sodium options.
  • Even lower calorie meals were likely to exceed daily sodium limit within a single meal. 

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Asian Restaurants

Be aware that all choices are usually high in sodium.

Less healthy choices

  1. Fried egg rolls, spare ribs, tempura
  2. Battered or deep-fried dishes (sweet and sour pork, General Tso’s chicken)
  3. Deep-fried tofu
  4. Coconut milk, sweet and sour sauce, regular soy sauce
  5. Fried rice
  6. Salads with fried or crispy noodles
  7. Rice or noodle dishes (Example Pad Thai, chicken fried rice)

Healthier choices

  1. Egg drop, miso, wonton, or hot & sour soup, spring rolls, steamed dumplings
  2. Stir-fried, steamed, roasted or broiled entrees (shrimp chow mein, chop suey) with your favorite sauce on the side (limit to 2 tablespoons)
  3. Steamed or baked tofu
  4. Sauces such as ponzu, rice-wine vinegar, wasabi, ginger, and low-sodium soy sauce
  5. Steamed brown rice (1 cup rice is about 200 calories)
  6. Edamame, cucumber salad, stir-fried veggies
  7. Chicken, shrimp, and veggie dishes
Other tips:
  • Order tea! It will slow down your meal, and you will feel fuller sooner. 
  •  Order a lunch-sized portion, if available.
  • Choose veggies that do not absorb oil readily (think snow peas vs spinach).
  • Split your entrée or take half home for another time.
  • Request that the kitchen substitutes broth or water for the oil normally used to prepare your meal.

　

For a healthier fast food option at a Chinese restaurant try:
  • Panda Express Tangy Shrimp with a side of mixed veggies: 260 calories, 7.5 g fat (1.5g saturated fat).

　

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Burger chains

A typical meal consisting of a “sandwich”, some fries and a drink, which can quickly come in at over 1700 calories for something like Burger King’s Triple Whopper with a large fries and a 16 oz. soda.

Less Healthy choices
  1. Double-patty hamburger with cheese, mayo, special sauce, and bacon
  2. Fried chicken sandwich
  3. Fried fish sandwich
  4. Salad with toppings such as bacon, cheese, and ranch dressing
  5. Breakfast burrito with steak
  6. French fries
  7. Milkshake
  8. Chicken “nuggets” or tenders
  9. Adding cheese, extra mayo, and special sauces
Healthier choices
  1. Regular, single-patty hamburger without mayo or cheese
  2. Grilled chicken sandwich
  3. Veggie burger
  4. Garden salad with grilled chicken and low-fat dressing
  5. Egg on a muffin
  6. Baked potato or a side salad
  7. Yogurt parfait
  8. Grilled chicken strips
  9. Limiting cheese, mayo, and special sauces
More tips…
  • Split a small order of fries as a side if eating with a friend, which helps satisfy your craving.
  • Bring your own low fat mayo. 1 tablespoon (Tbsp) of mayonnaise adds 100 calories, and 11 grams of fat (many sandwiches will contain more than 2 Tbsp of mayonnaise).
  • Veggie burger smothered in grilled onion and mushrooms is safe.
  • Or if you want a large beef burger, then skip the fries and soda and have a side salad and water instead.

　

For a healthier fast food option at a burger restaurant try:
  • Generally a better option would be a regular single patty burger, small fries, and water, which is about 500 calories.

McDonald’s

  • Hamburger: 260 calories, 9g fat (3.5g saturated fat);
  • Hamburger, side salad, Newman’s Own® Balsamic Vinaigrette, Apple Dippers (without caramel), Fruit ‘n Yogurt Parfait (without granola)=475 calories;
  • Premium Southwest Salad with Grilled Chicken, Newman’s Own® Creamy Southwest Dressing, Apple Dippers=455 calories
  • Grilled Snack Wrap (Chipotle BBQ, Honey Mustard, Ranch), side salad, Newman’s Own® Balsamic Vinaigrette, Fruit and Yogurt Parfait=480-490 calories

Wendy’s

  • Jr. Hamburger: 280 calories, 9g fat (3.5g saturated fat).

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Fried Chicken Chain

According to the restaurant’s nutrition info, just a single Extra Crispy Chicken breast at KFC has 440 calories, 27 grams of fat, and 970 mg of sodium.

　
Less healthy choices

  1. Fried chicken, original or extra-crispy.
  2. Teriyaki wings or popcorn chicken
  3. Caesar salad
  4. Chicken and biscuit “bowl”
  5. Adding extra gravy and sauces
Healthier choices

  1. Skinless chicken breast without breading
  2. Honey BBQ chicken sandwich
  3. Garden salad
  4. Mashed potatoes
  5. Limiting gravy and sauces
For a healthier fast food option at a fried chicken restaurant try:

KFC

  • Original Recipe Chicken Breast (with breading and skin removed) and a side of green beans: 190 calories, 4.5g fat (1.5g saturated fat).
  • A drumstick, which has 160 calories, 10 grams of fat, and 370 mg of sodium.
  • Breast meat, without the skin is140 calories, 2 grams of fat, and 520 mg of sodium.

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Mexican Restaurants:

Be sure to also remember portion control since these types of restaurants can have enormous menu items (eat half and take the rest for another meal).

　
Less healthy choices

  1. Crispy shell chicken taco
  2. Refried beans
  3. Steak chalupa
  4. Crunch wraps or gordita-type burritos
  5. Nachos with refried beans
  6. Adding sour cream or cheese
  7. Tortilla chips
Healthier choices

  1. Grilled chicken soft taco
  2. Black beans
  3. Shrimp ensalada
  4. Grilled “fresco” style steak burrito
  5. Veggie and bean burrito
  6. Limiting sour cream or cheese, Add plenty of salsa, which is low in calories and counts as a vegetable serving
  7. Rice
　
More tips…
  • Use only a small portion of guacamole, which is made from avocado (contains a high concentration of healthy fat, but also plenty of calories)

For a healthier fast food option at a Mexican restaurant try:

Taco Bell

  • Taco Salad (without the shell, sour cream or cheese): 330 calories, 13g fat (5g saturated fat)
  • Two Spicy Chicken Soft Tacos, Mexican rice=450 calories
  • Fresco Steak Burrito Supreme®, Mexican rice=440 calories
  • Fresco Bean Burrito, Fresco Crunchy Taco=480 calories

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Subs, Sandwich and Deli Choices

Studies have found that many people tend to eat more calories per meal at a sub shop than at McDonalds. This may be because people feel so virtuous eating “healthy” like the ads promise, that they reward themselves with chips, sodas, or extra condiments.

Less healthy choices

  1. Foot-long sub
  2. High-fat meat such as ham, tuna salad, bacon, meatballs, or steak
  3. The “normal” amount of higher-fat (cheddar, American) cheese
  4. Adding oil, mayo, and special sauces
  5. Keeping the sub “as is” with all toppings
  6. Choosing white bread or “wraps” which are often higher in fat than normal bread
Healthier choices

  1. Six-inch sub
  2. Lean meat (roast beef, chicken breast, lean ham, turkey) or veggies
  3. One slice of lower-fat cheese (Swiss or mozzarella)
  4. Adding low-fat dressing or mustard instead of mayo
  5. Adding extra veggie toppings
  6. Choosing whole-grain bread or taking half the bread off your sub

For a healthier fast food option at a sub sandwich restaurant try:

Panera Bread®

  • Half Turkey Artichoke on Focaccia (hot panini) and Low-Fat Vegetarian Garden Vegetable Soup=460 calories
  • Half Asiago Roast Beef on Asiago Cheese Demi (Signature sandwich) and Half Classic Café Salad with fat-free raspberry dressing=465 calories

Subway®

  • Foot-long Veggie Delight®=450 calories
  • 6″ Subway Club®, Baked Lays®, apple slices=485 calories
  • Subway 6″ Roast Beef Sub (on whole wheat bread with veggies, no mayo): 290 calories, 5g fat (2g saturated fat)

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Italian and pizza restaurants

The anti-carbohydrate revolution has given Generally Italian places have lots of veggies in their kitchen so it’s easy to ask to have extra veggies added to your meal.

Less healthy choices

  1. Antipasto with meat
  2. Fried calamari, or cheese-based appetizers
  3. Thick-crust or butter-crust pizza with extra cheese and toppings such as supreme, pepperoni, sausage, and bacon
  4. Garlic bread
  5. Pasta with cream sauce, butter-based sauce, Scallopini, parmigiana, casseroles, and cheese filled pasta
  6. Entrée with side of pasta
  7. Fried (“frito”) dishes
  8. Terms: alfredo, carbonara, saltimbocca, parmigiana, lasagna, manicotti, stuffed (all have heavy amounts of cream and cheese).
Healthier choices

  1. Antipasto with veggies
  2. Minestrone, roasted peppers, bruschetta, or insalata as an appetizer
  3. Thin-crust pizza with half the cheese and extra veggies, toppings such as vegetables, pineapple, chicken, Canadian bacon, or ham
  4. Plain rolls or breadsticks
  5. Pasta with tomato sauce and veggies, white or red clam sauce, pasta primavera,
  6. Entrée with side of veggies
  7. Grilled (“griglia”) dishes
  8. Marsala, arribiata, and piccata dishes, of broiled, baked, grilled, or steamed poultry, meat, and fish
　
More tips…
  • Add extra spice, such as black pepper or red pepper flakes,
  • Order an appetizer portion or side portion as an entrée, along with a salad
  • One serving often is considered a side dish
  • Two servings often are served as an entrée
  • Practice eating one “serving” of pasta at home, so you know what a portion should look like on a plate
  • Choose high-fiber, spinach, or vegetable-flavored pastas, rather than white-flour pastas
  • Order your pizza “easy on the cheese”—this can cut your calories by up to 100 calories/slice
  • Switch out your large slices for medium ones, which saves you 50-100 calories/slice
  • Italian pastries and desserts to choose: cappuccino made with skim milk, Biscotti, and Italian ices

　

For a healthier fast food option at a pizza restaurant try:

Pizza Hut® (slices from medium 12″ pizza)

  • Two slices All Natural Pepperoni and Mushroom=420 calories
  • Two slices Ham and Pineapple Hand-Tossed Style Crust=400 calories
  • Two slices Veggie Lovers® Thin Crust Pizza=360 calories
  • Fit ‘N Delicious Chicken & Veggie Pizza (2 slices): 208 calories, 9g fat (4g saturated fat)

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Greek and Mediteranian restaurant tips

Less healthy choices

  1. Stews and tangine dishes
  2. Fried or oily appetizers
  3. Moussaka, casseroles, and cheesy or creamy entrées
  4. Foods containing ghee, which is clarified butter
  5. Deep fried falafel (chickpeas)
  6. Desserts containing phyllo dough are full of butter and fat
Healthier choices

  1. Soups and bean-based dishes
  2. Appetizers: made with rice, grilled fish, or vegetables, Dolmas (seasoned rice wrapped in grape leaves), grilled calamari, and vegetables with humus or tzatziki dips
  3. Roast lamb, shish kebabs, or grilled meat, chicken or fish entrées with couscous or bulgar
  4. Tabbouleh and Israeli salads
  5. Baked Falafel (chickpeas) and Middle Eastern burgers
　
More tips…
  • Ask the restaurant to prepare dishes with less oil and added fat
  • Ask if it is possible to have feta cheese and olives on the side because they are high in sodium and fat
  • Limit nuts, consuming nuts in small amounts still allows you to reap the nutrient benefits

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Casual dining restaurants

Ruby Tuesdays

  • Petite sirloin, white-cheddar mashed potatoes, premium baby green beans=421 calories
  • Smart Eating Creole Catch, fresh steamed broccoli, sautéed baby portabello mushrooms=484 calories
Olive Garden®
  • Grilled Chicken Spiedini=460 calories
  • Linguine alla Marinara=310 calories lunch, 430 calories dinner
Denny’s®
  • Fit-Fare™ Chicken Sandwich with fruit=490 calories
  • Fit-Fare™ Boca Burger=410 calories

　

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Tips for holidays and social events

Before the event
  • Eat light, but filling food, such as fruit, vegetables, yogurt, salad, low-sodium meats and fish, and oatmeal
  • Drink water
  • Hydration status is important in appetite regulation
  • Fit in time for exercise, which will help instill the mind-set of healthful choices for the rest of the day

At the event

  • Have a plan and stick to it
  • Choose healthful hors d’oeuvres
  • Wait to see all the hors d’oeuvres that are available and then decide to have the two that look the best to you
  • Pick the most healthful choices—shrimp cocktail, meat or vegetable skewers, bruschetta, and sushi
  • Enjoy the crudités—you can not fall off of the healthy wagon by eating too many vegetables
  • Fill an appetizer plate with your favorite vegetables and enjoy
  • Take a small spoonful of dip or skip it entirely
  • Bypass the bread and rolls that are on the table
  • Save your calories, so you can later enjoy other things that are more nutritious
  • Mingle, dance, or catch up with your friends, if bread is the only thing on the table, so you are not sitting with temptation
  • Drink water or seltzer as your beverage; if you decide to drink alcohol, have one glass (wine, spritzer or cocktail only)
  • Select chicken, meat, fish, or pork that is broiled, grilled, roasted, or seared, if you are given a choice of entrée
  • Concentrate on vegetables and greens, if there is a buffet, choosing lean protein and starches as your smallest portions
  • Treat yourself
  • Look forward to a piece of cake, pastry, or sweet treat
  • Taste a few bites of your dessert; if it is not delicious, do not eat the whole thing anyway—have your plate cleared
  • Allow yourself to have a piece of birthday or wedding cake, decadent chocolate, or a delicious pastry—factored into healthful eating and living, you can include these as part of a good diet

After the event

  • Return to the plan that brought you to the day
  • Keep up the hard work
  • Remember that healthful eating and exercise are for a lifetime

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Gluten Free Dining

Breakfast

  • Breakfast dishes like omelets that feature meat, eggs or cheese by themselves are gluten free. Fried potatoes like tater tots and hash browns may be gluten free on their own, but seasonings and batters used to coat them may contain gluten. Many fast food restaurants offer yogurt parfaits with fruit and granola which can easily be gluten-free if ordered without the granola.

Burgers, Sandwiches and Tacos

  • Burgers and sandwiches served without a bun or bread are gluten free. Avoid fried chicken alone or on sandwiches because gluten one of the ingredients in the batter used to make fried items. Tacos made with corn tortillas are gluten free.

Salads

  • All fresh fruits and vegetables are gluten free which, means salads are a good option at fast food restaurants. Avoid salads with crispy toppings because these often contain gluten. Corn tortilla chips are gluten free. Check ingredient labels on salad dressings because many dressings contain gluten.

Sides

  • French fries, tortilla chips, fruit and coleslaw are gluten-free side dishes. Be aware that French fries are often deep-fried in the same oil as foods containing gluten, which can cause a reaction in extremely sensitive individuals. Onions rings are not appropriate on a gluten-free diet because they are usually coated in wheat flour.

Desserts

  • Milkshakes, ice cream, frozen yogurt, sherbet and sorbets are gluten free. Do not order frozen dairy treats in a cone because cones contain gluten.

Beverages

  • Water, coffee, tea, 100 percent fruit juice, milk and soft drinks are allowed on a gluten free diet.

Condiments

  • Gluten free sweeteners include sugar, honey, maple syrup, jams and jellies. Other fast food condiments that are gluten free are ketchup, mustard, mayonnaise, relish and pickles

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BHG.com’s 40 fast food items under 400 calories

Sources:

RD411.com and Beth LaCoste, RD, LD (http://www.500CalorieRestaurantMeals.com) http://helpguide.org/life/fast_food_nutrition.htm

Livestrong.com http://www.livestrong.com/article/116655-list-gluten-fast/BHG.com’s 40 fast food items under 400 calories

General tips for making healthy choices at restaurants

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