Eating out regularly can lead to weight gain over time due to large portion sizes and high calorie, sodium and carb options on menus. However, there are strategies for making healthier choices when dining out, such as using online nutrition tools to plan ahead, asking for substitutions, sharing entrees, and focusing on nutrient-dense options like vegetables, whole grains and lean proteins. The key is being prepared and making choices mindfully to stay within calorie, carb and sodium goals.

1. Tips for Eating Healthy
When Dining Out
Megan Myrdal, RD, LRD

2. Surprising Facts
• 50% of Americans eat
out 3 or more meals a
week
• 12% of Americans eat
out 7 or more meals a
week
• 1 meal away from home
each week translates to
2 pounds of weight gain
each year
ERS Food away from home study, USDA, Mancino, 2010

3. The Challenges of Eating Out
LARGER PORTIONS!
CDC, Advance Data, No. 347, Oct 27, 2004

4. The Challenges of Eating Out
Celebration or Convenience?

5. Don’t Let Your Meal Surprise You!
Applebee’s Boneless Honey BBQ Wings
Nutrition Facts?
1250 Calories, 55 g Fat, 3060 mg Sodium, 116 g Carbohydrates

6. Menu Surprises…
Olive Garden Bruschetta
Nutrition Facts?
950 Calories, 13 g Fat, 2860 mg Sodium, 173 g Carbohydrates

7. More Menu Surprises…
TGI Friday’s Pecan Crusted Chicken Salad
Nutrition Facts?
1080 Calories, 16 g. Fat, 1650mg Sodium, 76 g Carbohydrates

8. Strategies for Success
#1 – Be Prepared & Plan Ahead
• Use restaurant’s online nutrition information
and make your choice before you get to the
restaurant.

9. Strategies for Success
#2 – Visualize the Plate Method

10. Strategies for Success
#3 – Choose Nutrient Rich Foods
• Start your meal with a salad
packed with veggies to help
control hunger
• Choose veggies for your side dish
– Steamed broccoli, side salad
(watch the croutons, cheese &
bacon bits and order dressing on
the side)
• Choose whole grains when
possible
• Drink water or low-fat milk for
your beverage
• Choose fruit for dessert

11. Strategies for Success
#4 – Pass on the Salt Shaker
All individuals with diabetes should reduce daily sodium
intake to 1500 mg or less per day. – Dietary Guidelines for
American 2010.
1 Teaspoon of salt has 2400 mg of sodium!

12. Reducing Sodium
• Be prepared and review restaurant’s online
nutrition information. Try to find menu items
lower in sodium.
• Watch out for the “common” sodium sources:
– Sausage, bacon, cured meats
– Processed cheeses
– Soups
– Salad Dressing
• Be aware of the “not so common” sources:
– Bread
– Soda
– Chocolate

13. Strategies for Success
#5 – Watch Out for the 3 B’s

14. Breads (or Chips)
• Johnny Carino’s
– 1/3 of a Loaf – 150 calories; 45 g carbohydrates
• Olive Garden
– 1 Breadstick – 140 calories; 26 g carbohydrates
• Paradiso
– ~12 Chips – 140 calories; 21 g carbohydrates
• Red Lobster
– 1 Biscuit – 150 calories; 16 g carbohydrates

15. Beverages
Beverage Calories Carbohydrates
Dr. Pepper (12 oz) 140 calories 40 g Carbs
Mountain Dew (12 oz) 165 calories 47 g Carbs
Coca-Cola (12 oz) 145 calories 41 g Carbs
Regular Beer (12 oz) 140 calories 10 g Carbs
Light Beer (12 oz) 110 calories 7 g Carbs
Table Wine, Red (4 oz) 80 calories 2 g Carbs
Table Wine, White (4oz) 75 calories 1 g Carbs
Diet Coke 0 calories 0 g Carbs
Water 0 calories 0 g Carbs

16. Strategies for Success
#6 – Look for Healthy Cooking Techniques
Look for “key words”… with caution!
Roasted Steamed
Grilled/Seared Baked
Stir-Fried Broiled/Poached
Sautéed

17. Strategies for Success
#7 – Don’t be Afraid to Ask!
• Questions/Requests to Consider:
– “How is that prepared?”
– “Can I substitute…
• …a salad for fries?”
• …grilled chicken for fried chicken?”
– "Do you have any whole grain bread?"
– "May I have whole grain pasta instead?"
– "Could I substitute brown rice?"
– “What are my side dish options?”
– “Can I have the dressing on the side?”

18. Strategies for Success
#7 – Go for Whole Grain!
• Ask for whole grain bread for sandwiches
– Subway, Sonnets, Arby’s, Cracker Barrel, Pita Pit
• Choose a Whole Grain side
– Ruby Tuesdays Brown Rice Pilaf
• Choose whole wheat tortillas
– Qdoba
• Substitute whole wheat pasta
– Olive Garden linguini

19. Strategies for Success
#8 – Share Entrees or Choose an
Appetizer for Your Entree
Applebee’s Blackened Chicken Penne Pasta
Alone – 1310 Calories, 67 g Fat, 3350 mg Sodium, 114 g Carb
Split – 655 Calories, 33.5 g Fat, 1675 mg Sodium, 57 g Carb
Johnny Carino’s Spicy Romano Chicken
Alone – 1212 Calories; 65 g Fat, 1853 mg Sodium, 110 g Carb
Split – 606 Calories, 32.5 g Fat, 927 mg Sodium, 55 g Carbo

20. Strategies for Success
#9 – Ask for a To-Go Box right away
You don’t have to be a part of the “clean your plate club!”

21. Some Goals…
• When dining out, make the healthier
choice!
– Maximum of 700 Calories
– Maximum of 60 grams Carbohydrates (unless
you have other goals)
– No more than 0.5 grams of added/artificial
trans fat (ideally 0!)
– No more than 1500 mg of sodium
Based on the Go! Bismarck-Mandan healthy restaurant labeling
criteria – www.gobismarckmandan.org

22. The Good!
Ruby Tuesday Fresh. Fresh. Sides!
– Sliced Tomatoes (52 calories, 15 g carbs)
– Grilled Zucchini (41 calories, 4 g carbs)
– Fresh Steamed Broccoli (53 calories, 7 g carbs)
– Grilled Green Beans (45 calories, 5 g carbs)
– Roasted Spaghetti Squash (54 calories, 6 g carbs)
– Sugar Snap Peas (113 calories, 8 g carbs)
– Creamy Mashed Cauliflower (136 calories, 14 g carbs)
– Rice Pilaf (160 calories; 30 g carbs)

23. Red Lobster - Your Smart Menu
Customize your Menu – Broiled Sole, 1 Cheddar Bay Biscuit & Side Salad
with Balsamic Vinaigrette Dressing
685 Calories, 20 g Fat, 1315 mg Sodium, 49 g Carbohydrates

24. Pita Pit - Build Your Own Pita
Turkey & Swiss Whole Wheat Pita with Tzatziki Sauce
420 Calories, 13 g Fat, 1455 mg Sodium, 43 g Carbs

25. Healthy Dining Finder
www.healthydiningfinder.com

26. In Summary…
• Use online resources and apps to make smart
choices
• Choose nutrient-dense fruits, vegetables and
whole-grains when possible
• Watch out for oversized portions (share or get
a take home box right away!)
• Watch out for high sodium foods
• Visualize a healthy plate when ordering.

27. Choose Wisely & Eat Mindfully
Information adapted from:
Strategies for Dining Out; presented by Connie Gutterson, PhD, RD at The Culinary Institute of America at Greystone.
Sodium: How Much is too Much; Abby Gold, PhD, RD – NDSU Extension Service