When you're out to eat…
- Order from the menu instead of the all-you-can-eat buffet.
- Order foods that are steamed, grilled, or baked instead of fried, battered or sautéed.
- Avoid buttery or creamy sauces and gravies.
- Order an appetizer or side dish as your main meal, or share a meal with a friend
- Ask for a whole wheat instead of white bread or roll
- Ask for salad dressing on the side. This way, you choose how much you use.
- Choose meals with lots of vegetables, such as stir fries
- Eat only half the meal, and take the rest home
- Ask for water or order low-fat or fat-free milk, unsweetened tea, or other drinks with no added sugars.
Eat smart everywhere you go:
- Choose the "small" or "medium" size for your main item, sides, and drinks.
- Choose regular hamburgers instead of double cheeseburgers with extra bacon and mayonnaise.
- Choose roast beef or turkey instead of a mayonnaise-based sub, such as tuna or chicken salad.
- Choose a 6-inch sub rather than the 12-inch sub.
- Load up your sub with lots of vegetables, such as lettuce, tomatoes, onions, pickles, peppers and cucumbers.
- Leave off the sour cream and guacamole.
- Go easy on chips, nachos, and large fried items like taco salads.
- If you order a large burrito, save half for later. Some burritos can have up to 1,100 calories.
- Order pizzas with lots of vegetables and no meats - this can cut the calories almost in half.
- Ask for thin crust.
- Avoid fried items such as egg rolls, fried rice, fried dumplings, tempura, and wontons.
- Choose dishes with lots of vegetables, such as shrimp and broccoli.
- Order pasta with marinara sauce instead of white, creamy sauces.
- Instead of pasta as a side, ask for a vegetable side dish or a salad.
- Limit yourself to one piece of bread or roll.
- Order filets and flanks instead of steak tips.
- Avoid added butter and sauces for your steak.
- For a side, order a ,vegetable, baked potato or sweet potato instead of garlic mashed potatoes.
This information is provided by the Department of Public Health.
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