This document is a health bulletin from the New York City Department of Health providing tips for making healthy choices when eating out or ordering takeout. It advises asking for smaller portions or sharing entrees, choosing more fruits and vegetables and water over sugary drinks. It also recommends limiting salt, fat and fried foods by choosing baked, broiled or grilled options and sauces and dressings on the side. The bulletin aims to help control calories, salt and fat intake when dining out or ordering takeout.

1. Health
HPD1X2531E – 6.11
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
n y c . g o v / h e a l t h
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3
Health
New York City Health Department
nyc.gov/health or 311
Health Bulletins
nyc.gov/health or 311
• #51 How to Lose Weight and Keep It Off
• #73 Are You Pouring on the Pounds?
• #76 Good Fats/Bad Fats
• #82 Cut the Salt!
Centers for Disease Control and Prevention
cdc.gov/healthyweight/healthy_eating/energy_density.html
American Heart Association
www.heart.org; Search:“Dining out”
U.S. Department of Agriculture (dietary guidelines)
www.choosemyplate.gov
More Information and Help
For copies of any Health Bulletin
All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/email for a free e-mail subscription
1 It’s not worth asking for smaller portions.
False. Many restaurants now offer“small plates”and
half portions for less money.It is definitely worth asking.
2 I can’t go wrong with a salad.
False. It depends on what’s in it. Some salads may not be
as healthy as you think. Watch out for seasoned croutons,
cheese, bacon, ham and creamy dressings.Take your dressing
on the side.
3 Chicken is always healthier than beef.
False. Preparation is important. For example, fried chicken
can have more fat and calories than a lean cut of grilled beef.
4 Soda and other sugary drinks are a major cause
of weight gain.
True. Americans consume 200 to 300 more calories a day
than we did 30 years ago – with the largest increase due
to sugary drinks.
True or false?
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
O
O
O
O
• Available in Spanish, Chinese and other languages: call 311 or
visit nyc.gov/health
• Disponible en español: llame al 311 o visite nyc.gov/health
• nyc.gov/health
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
For Non-Emergency NYC Services
Telephone Interpretation in More Than 170 Languages
New York City Department of Health and Mental Hygiene
Gotham Center, 42-09 28th Street
L.I.C. New York 11101-4134
Michael R. Bloomberg, Mayor
Thomas Farley, M.D., M.P.H., Commissioner
Bureau of Communications
Christina Chang, M.P.P., Interim Associate Commissioner
Cortnie Lowe, M.F.A., Executive Editor and Editor for Special Projects
Prepared in cooperation with:
Division of Health Promotion and Disease Prevention,
Bureau of Chronic Disease Prevention
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3

2. F i r s t P r i n t i n g : J u n e 2 0 1 1E a t i n g O u t , E a t i n g W e l l : V o l u m e 1 0 – N u m b e r 3
Therearealotofdiningoptions
in NewYorkCity.
Big portions, too many calories and too much
salt can make ordering a challenge.
• Portions at sit-down restaurants and take-out places are
often too large for one meal.
• Extra calories put you at risk for obesity and diabetes.
• Excess salt can raise blood pressure and lead to heart
attack and stroke.
• Too many high-fat foods increase your risk of heart disease.
Downsize! Eat smaller portions.
• Don’t supersize anything. Order the small size whenever you can.
• Eat only half, and take the other half home
for another meal.
• Share a main course with a friend.
• Let your server know that you’re passing
on the bread basket or chips.
Eat more fruits and vegetables.
• Choose fruit with your meal instead
of chips or pretzels.
• Ask for a side of vegetables or a salad
with dressing on the side.
Drink water, seltzer or other
low-calorie beverages.
• Skip soda and other sugary beverages, such as sports drinks,
“energy”drinks, sweetened tea and lemonade.
• Compare calories on menu boards. Many coffee and tea
drinks are high in calories.
Cut the salt.
• Ask for sauces and dressings on the side.
• Choose soy sauce with less sodium.
• Cut down on cheese and meats, such as
bacon, ham and salami.
• Ask for your meal to be prepared without
added salt or MSG.You can always salt to taste.
Avoid high-fat foods.
• Choose baked, grilled or broiled items
instead of fried.
• Skip the cheese on sandwiches and salads.
• Choose chicken (without the skin),fish and lean cuts of beef and pork.
• Choose broth-based soups instead of cream-based soups.
Water or seltzerSweetened tea
or lemonade
Choose thisInstead of this
Oil and vinegar
on the side
Creamy salad
dressing
Choose thisInstead of this
Leaner meats
(like chicken,
turkey and fish)
Meats high in salt
and fat (like bacon,
ham and sausage)
Choose thisInstead of this
How to Make Smart Choices
When Eating Out or Grabbing Food on the Go
Fried foods Foods that are grilled,
broiled and baked
Choose thisInstead of this
Smallchanges
canmakea
difference.

3. Health
HPD1X2531E – 6.11
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
n y c . g o v / h e a l t h
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3
Health
New York City Health Department
nyc.gov/health or 311
Health Bulletins
nyc.gov/health or 311
• #51 How to Lose Weight and Keep It Off
• #73 Are You Pouring on the Pounds?
• #76 Good Fats/Bad Fats
• #82 Cut the Salt!
Centers for Disease Control and Prevention
cdc.gov/healthyweight/healthy_eating/energy_density.html
American Heart Association
www.heart.org; Search:“Dining out”
U.S. Department of Agriculture (dietary guidelines)
www.choosemyplate.gov
More Information and Help
For copies of any Health Bulletin
All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/email for a free e-mail subscription
1 It’s not worth asking for smaller portions.
False. Many restaurants now offer“small plates”and
half portions for less money.It is definitely worth asking.
2 I can’t go wrong with a salad.
False. It depends on what’s in it. Some salads may not be
as healthy as you think. Watch out for seasoned croutons,
cheese, bacon, ham and creamy dressings.Take your dressing
on the side.
3 Chicken is always healthier than beef.
False. Preparation is important. For example, fried chicken
can have more fat and calories than a lean cut of grilled beef.
4 Soda and other sugary drinks are a major cause
of weight gain.
True. Americans consume 200 to 300 more calories a day
than we did 30 years ago – with the largest increase due
to sugary drinks.
True or false?
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
O
O
O
O
• Available in Spanish, Chinese and other languages: call 311 or
visit nyc.gov/health
• Disponible en español: llame al 311 o visite nyc.gov/health
• nyc.gov/health
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
For Non-Emergency NYC Services
Telephone Interpretation in More Than 170 Languages
New York City Department of Health and Mental Hygiene
Gotham Center, 42-09 28th Street
L.I.C. New York 11101-4134
Michael R. Bloomberg, Mayor
Thomas Farley, M.D., M.P.H., Commissioner
Bureau of Communications
Christina Chang, M.P.P., Interim Associate Commissioner
Cortnie Lowe, M.F.A., Executive Editor and Editor for Special Projects
Prepared in cooperation with:
Division of Health Promotion and Disease Prevention,
Bureau of Chronic Disease Prevention
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3

4. Health
HPD1X2531E – 6.11
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
n y c . g o v / h e a l t h
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3
Health
New York City Health Department
nyc.gov/health or 311
Health Bulletins
nyc.gov/health or 311
• #51 How to Lose Weight and Keep It Off
• #73 Are You Pouring on the Pounds?
• #76 Good Fats/Bad Fats
• #82 Cut the Salt!
Centers for Disease Control and Prevention
cdc.gov/healthyweight/healthy_eating/energy_density.html
American Heart Association
www.heart.org; Search:“Dining out”
U.S. Department of Agriculture (dietary guidelines)
www.choosemyplate.gov
More Information and Help
For copies of any Health Bulletin
All Health Bulletins are also available at nyc.gov/health
Visit nyc.gov/health/email for a free e-mail subscription
1 It’s not worth asking for smaller portions.
False. Many restaurants now offer“small plates”and
half portions for less money.It is definitely worth asking.
2 I can’t go wrong with a salad.
False. It depends on what’s in it. Some salads may not be
as healthy as you think. Watch out for seasoned croutons,
cheese, bacon, ham and creamy dressings.Take your dressing
on the side.
3 Chicken is always healthier than beef.
False. Preparation is important. For example, fried chicken
can have more fat and calories than a lean cut of grilled beef.
4 Soda and other sugary drinks are a major cause
of weight gain.
True. Americans consume 200 to 300 more calories a day
than we did 30 years ago – with the largest increase due
to sugary drinks.
True or false?
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
O
O
O
O
• Available in Spanish, Chinese and other languages: call 311 or
visit nyc.gov/health
• Disponible en español: llame al 311 o visite nyc.gov/health
• nyc.gov/health
H o w t o m a k e s m a r t c h o i c e s
Eating Out,Eating Well
For Non-Emergency NYC Services
Telephone Interpretation in More Than 170 Languages
New York City Department of Health and Mental Hygiene
Gotham Center, 42-09 28th Street
L.I.C. New York 11101-4134
Michael R. Bloomberg, Mayor
Thomas Farley, M.D., M.P.H., Commissioner
Bureau of Communications
Christina Chang, M.P.P., Interim Associate Commissioner
Cortnie Lowe, M.F.A., Executive Editor and Editor for Special Projects
Prepared in cooperation with:
Division of Health Promotion and Disease Prevention,
Bureau of Chronic Disease Prevention
# 8 6 i n a s e r i e s o f H e a l t h B u l l e t i n s o n i s s u e s o f p r e s s i n g i n t e r e s t t o a l l N e w Yo r k e r s
Health BulletinN E W Y O R K C I T Y D E P A R T M E N T O F H E A L T H A N D M E N T A L H Y G I E N E
V O L U M E 1 0 , N U M B E R 3