Making Healthy Choices When Eating Out

“You better cut the pizza in four pieces, because I’m not hungry

enough to eat six.”-Yogi Berra-

Dining Out

• Special treat or everyday occurrence?

• Calories can quickly add up…and lead to weight gain.

• Don’t just know about healthy choices, but actually make healthy choices.

Child Nutrition & Wellness, Kansas State Department of Education, 120 SE 10th Avenue, Topeka, KS 66612-1182

Group Activity

• Menu Comparison– Pick out a normal lunch or dinner – Add up the number of calories, fat,

cholesterol, sodium and sugar in the meal.

Right-Size Your Serving Sizes

• Indulge your inner child• Say no to super sizing• Savor your meal twice as much• Share from start to finish• Start your meal off right• Choose the small or half size

portion

Proceed with Caution

• Watch out for descriptive words like: – Fried -Stuffed– Sautéed -Au Gratin– Creamy -Cheese Sauce– Breaded -Pan-Fried– Crisp -Buttery – Smothered

Green Light! • Look for these descriptive words:

– Baked -Grilled– Broiled -Steamed– Poach -Roast

Do your Research

• Check the menu and nutrition info before leaving home

• Order from the “Healthy, Light, or Low-Fat” side of the menu

• Ask Questions

Let MyPlate Be Your Guide

“Make half your plate fruits and vegetables”

– Start with a salad– Choose main dishes

that include vegetables

– Pick your sides – Beware of salad entrees

Other ways to fit in fruits and veggies on your plate!

–Start your day off right–Pizza–Ask for extra veggies–Select baked potato rather than fries–Choose fruit for dessert

Let MyPlate Be Your Guide

Let MyPlate Be Your Guide

Go Lean with Protein

– Order Fish– Watch those descriptors

• Choose grilled vs fried

– Choose beans, peas, or soy products as a main dish or part of a meal

Let MyPlate Be Your Guide

“Make Half Your Grains Whole”

•Choose whole grain versions•Beware of the bread basket and chips•Pizza•Select Baked Chips

DRINKS

• Ask for:– Water– Unsweetened tea– Fat-free or Low-fat milk – Other drinks without added sugars.

• Smaller Sizes• Diet vs Regular • Alcohol adds up

Pile on the Toppings?

Choose

• Vegetables!• Mustard• Light Mayo• Vinegar• Vinaigrette • Low-fat or

fat-free dressing

Watch

• Cheese• Bacon• Mayo• Special Sauce• Dipping Sauces

like Ranch

Added Tips

• Order foods that don’t have creamy sauces or gravies…..or get them on the side

• Skip the buffet line and order an entrée instead

• Resign from the “Clean Your Plate Club”

• Add little or no butter to your food• It’s okay to Ask

Hit the Pavement

• Walk from home or work • Walk with family or friends• Walk up instead of drive through

Group Activity

• Menu Comparison– Review the meal that you choose

at the start of the lesson– Make some changes or choose

some different options to make a healthier meal

You can make healthy choices in a restaurant!

There are plenty of healthy options out there, it’s up to YOU

to make those healthy choices for yourself and your family.