1. Welcome to the Healthy Weigh!
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2. Session 5
Dine Out!
The Healthy Weigh

3. Moderator Presenter
Amy Cutter, RN, BSN Addie Dooley, BS, CEAS I

4. Session Objectives
 Name 2 weight management challenges
when dining out
 Identify 3 survival strategies for
restaurant eating
 Identify 1 type of restaurant that is
personally challenging

5. The Healthy Weigh!
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Fact: Americans are Eating Out More and Cooking Less
 The average person
eats more than 4 meals
per week prepared
away from home
 Although eating out is
no longer for “special
occasions,” many
people still eat as
though it is

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The Restaurant Challenge
Restaurant portions are
super-sized!

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The Restaurant Challenge
 High sodium
 Double and triple
sized meat portions
 Fruits and
vegetables few and
far between

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Can You Achieve Your Nutrition
Goals and Still Eat Out?
You Can if you Plan!

9. Survival Strategy #1
Know what you want before you go
 Call ahead for the menu
and plan your dining
selection when you’re
not hungry
 Don’t consider other
menu items once you
get there
 Order before others do
so their selections won’t
tempt you to change
your mind

10. Survival Strategy #2
Have It “Your Way”
Ask if special May I have the
preparation requests fish grilled,
are possible please?

11. Substitute Healthier Menu Items
 Vegetables instead of
French fries
 Drizzle olive oil and
vinegar on salad
 Whole grain bread or
bun instead of white
bread

12. Request Items on the Side or Removed
 Salad dressing
 Butter
 Sour cream
 Mayonnaise
 High calorie sauces
 Bread and rolls

13. “Red Flag” Menu Descriptions
 Fried, deep fried  Cheese sauce
 Sautéed in oil or butter  Golden brown
 Crispy  Au gratin
 Batter-dipped  Creamed
 Breaded

14. The Healthy Weigh!
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Look for these Menu Descriptions:
Poached Dry rub marinade
Grilled Light wine sauce
Broiled Broth (soups)
Stir-fried Salsa sauces
Blackened Chutney sauces
Roasted

15. Survival Strategy #3
Curb a Ravenous Appetite
 Eat light snack one hour
before meal if extremely
hungry (fruit or an
ounce of lean meat)
 Curb your appetite at
the restaurant
 Drink water with
lemon
 Eat broth soup
 Eat salad with lemon
and/or olive oil

16. Survival Strategy #4
Adjust portions and share
 Share food
 Request smaller
portions
 Child/junior size
 Lunch portion
 Divide large entrees and
take home the rest
 Choose appetizers,
soups, salads in place of
entrees

17. Enjoy Dessert: Share
 Dessert is often high in
sugar and calorie dense
 Order one dessert for
the table and share

18. Survival Strategy #5
Fill the Doggie Bag Before You Eat
 Ask for a take-home
container when the
food arrives
 Leave a few bites on
your plate. Try and
refrain from cleaning-
the-plate

19. Survival Strategy #6
Add to a Meal
 A container of low fat
milk
 A piece of fruit
 Sliced vegetables or a
garden salad
 Broth-based vegetable
Soup

20. Survival Strategy #7
Pack a meal from home
 Healthy leftovers
 Lower calorie frozen entrees
 Make-ahead soups and stews
 Fresh fruits and vegetables
 Salads with healthy dressing
 Sweet potatoes wedges

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Steak/Seafood Restaurants
 Choose small portions - split entree or get doggie bag
 Lean cuts of grilled beef, chicken, seafood
 Request vegetables without butter sauce
 Request sauces, butter and dressings on side

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Balancing the Buffet
 First survey the buffet
line
 Use smallest plate
possible
 Pile no thicker than deck
of cards
 1-2 tablespoon portions
– leave a lot of white
space on plate

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BBQ Restaurants
 Best choices
 White meat of chicken
 Lean meat cuts of beef
 Best sides
 Grilled veggies
 Beans
 Corn
 Choose tossed salad instead of
coleslaw
 Limit additional BBQ sauce

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Delis  Ask for whole grain sliced bread
instead of hoagie roll
 Go ahead and pile on the lettuce,
relishes and tomatoes
 Choose mustard and vinegar
instead of mayo and oil
 Accompany your sandwich with a
piece of fruit
 Request baked chips or pretzels
instead of regular chips

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Pancake and Waffle Houses
 Pancakes/Waffles
 Order smallest portion
 Request butter on side or left off
 Light syrup may be requested
 Breads (choose toast over biscuits)
 Eggs and Omelets (best option)
 Egg substitute may be available
 Fill omelet with vegetables instead
of bacon, sausage, cheese

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Asian Restaurants
 Clear soups
 Steamed dumplings
 Boiled, steamed, or lightly stir-
fried oil, rather than sautéed
 Choose dishes with vegetables
 Steamed rice
 Limit sweet and sour dishes
 Desserts – sherbet, fresh fruit,
fortune cookie

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Japanese Restaurants
 Sushi (cooked)
 Shumai - steamed dumplings
 Teriyaki, Sukiyaki, Nabemono,
Yosenabe, Shabu-shabu
 Soups - suimono, miso

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Mediterranean Choices
 Kabobs with rice
 Grilled or roasted meat, fish
and seafood
 Greek salads
 Side dishes with olive oil or
yogurt instead of sour cream
 Bean or lentil soups

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Making the Most of Mexican Food
 Remove chips and salsa
 Select grilled items (burritos,
enchiladas, fajitas) instead of
fried (chimichangas, tacos)  Taco salad without the
 Choose dishes with beans, taco shell
chicken and vegetables  Chili or other soups are
 Request sour cream and often low in fat and
guacamole on the side or high in fiber
leave off completely

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Italian Dining
 Pasta
 Watch portion size
 Choose tomato based or
marinara sauces over cream
or butter sauces
 Omit bread/breadsticks
(often doused in fat)

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Pizza
 Start with salad to fill you up
 Select thin crust; say “no” to cheese-stuffed crust
Healthiest toppings Limit these toppings
 Pineapple  Extra cheese
 Canadian bacon, ham,  Pepperoni
grilled chicken  Sausage
 Spinach, tomatoes,  Bacon
broccoli, mushrooms,
onions, peppers

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Fast Foods
Currently,
1 of every 3
meals is eaten
in a fast food
restaurant
Nutrition information is available
 Restaurant web sites
 Books on fast food and chain restaurants

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Breakfast on The Go
Less Healthy Option Healthier Option
 Breakfast sandwiches  Small bagel (or ½ of
made with biscuits or large bagel) with
croissants spreads on side
 Bagels loaded with  Jams/jellies
cream cheese  Breakfast sandwiches
 Donuts made with bagels or
 Lattes, mochas, and English muffin
cappuccinos with whole  Specialty coffees with
milk skim milk

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Breakfast at the Hamburger Joint
Less Healthy Option Healthier Option
 Sausage biscuit with  Egg on a muffin
egg  ½ orange juice (8
 Orange juice
ounces)
390 calories
670 calories
12 grams fat
33 grams fat
830 mg sodium
1015 mg sodium

35. The Healthy Weigh!
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Chicken “Chains”
Least Healthy Choices Healthier Choices
 Fried chicken with skin  Chicken, white-meat
 French fries (remove skin)
 Biscuits  Vegetable side dishes
 Cole slaw
that are not candied,
creamed, deep fried, or
 Potato salad
breaded
 Fried vegetables
 Hush puppies

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Chicken Chains
Less Healthy Option Healthier Option
 Fried chicken sandwich  Chargrilled chicken
 Waffle fries (small) sandwich (without
 Fudge nut brownie
butter)
1020 calories  Carrot raisin salad
45 grams fat  Ice cream cone (small)
1615 mg sodium 530 calories
13.5 grams fat
1170 mg sodium

37. The Healthy Weigh!
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Subs & Hoagies
Less Healthy Option Healthier Option
 Cold cut trio on 6-inch  Turkey sub on 6-inch
white roll whole wheat roll
 Mayonnaise, pickles,  Mustard, tomato,
lettuce, tomato lettuce, peppers
 Regular potato chips  Baked potato chips
785 calories 420 calories
48 grams fat 7.5 grams fat
2155 mg sodium 1250 mg sodium

38. Healthy Snacks - Meet Your Goals
and Get Essential Vitamins
 Low-fat milk
 Low-fat yogurt
 Fresh fruit
 Baby carrot sticks
 Vegetable juice
 Cereal, fruit and skim
milk

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Take Home Message
Eating out can be healthier if we use strategies such as
planning ahead, making special requests and sharing
meals.

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Assignments:
 Check the nutrient content of your
favorite restaurant foods by going
on-line

41. The Healthy Weigh!
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Adapted from “Lighten Up”
Federal Occupational Health
a program of the U.S. Public Health Service
Program Support Center
U.S. Department of Health and Human
Services

42. The Healthy Weigh!
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Questions?
Email: BSV-EmployeeWellness@bshsi.org