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Eating on the Go
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Back to Meals &
Snacks
Is it Possible to Eat Healthy When Eating
Out?
Eating out can fit into a healthy lifestyle. The
availability of healthy options at restaurants has increased, making it
possible to make healthy food choices when eating out. The next time
you visit a restaurant, think about the following information when
choosing your meal.
How “fast” does the “fast food” add up?
Fast foods are often high in fat, sodium, calories, and low
in fibre. Eating too much fat, especially saturated and trans fat, can
raise blood cholesterol levels and increase risk of heart disease,
stroke, diabetes, and some types of cancer. Ask yourself – is the fast
food meal really worth it?
A typical fast food meal might look like this:
Deluxe hamburger, large fries, and a small chocolate shake – 1700
calories & 70 grams of fat
One fast food meal like this can provide all of the calories and fat
that an adult needs for a whole day in only one meal. Ask for healthier
foods to replace some of the fat and calories:
| Choose….. |
Instead of….. |
| Grilled |
Fried |
| Milk or 100% juice |
Soft drink |
| Baked potato or salad |
French fries |
Menu clues
There are a number of healthier choices you can make to enjoy eating
out.
- Choose low fat salad dressing, and ask for the dressing on the
side.
Remember that salad toppings such as breaded chicken strips and
bacon bits are high in fat.
- Avoid mayo, sauce, cheese, or bacon on your burger. Load up
with lettuce and tomato instead.
- Switch fries for a salad, baked potato, chilli, or vegetable
soup.
- Ask for 100% juice, milk, or water instead of pop.
| When you see the words.... |
It means the food is probably.... |
Baked, barbequed, broiled, grilled, poached,
roasted, steamed, stir-fried |
cooked with little or no fat – Go for it! |
Alfredo, au gratin, battered, creamed,
crispy, deep-fried, pastry, prime, rich,
sautéed, with thick sauce |
higher in fat and calories – Caution! |
| Pickled, smoked, soy sauce |
higher in sodium – Caution! |
The trick is to choose wisely!
Remember three key things:
- Serving sizes are often too big. If the servings are much
larger than you would normally eat at a meal, share with someone
else or take some home to eat the next day.
- Restaurant meals are sometimes low in vegetable and fruit
choices, as well as low in dairy and fibre. If you know you will be
eating out, balance the rest of your day by eating more of healthy
foods such vegetables, fruits, low fat milk products, and whole
grains at home.
- Be aware of “extras.” Bacon, sausage, cold cuts, french fries,
gravy, cream sauces, and soda are all high in calories, some are
also high in fat, and low in nutrients. Choose these foods less
often, and bulk up the meal with some vegetables and fruit.
One other tip – avoid “super-size”, also known as “up-size” or
“biggie-size.” Also, if you are only hungry for a burger, just buy the
burger. You don’t have to buy a “meal deal” if you are not hungry for
it.
Where should I go to eat out?
Balance eating out with healthy choices. Look for
restaurants that are designated Eat Smart! which guarantees 100%
smoke-free seating, safe food handling practices, and healthy food
choices on the menu.
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