Healthier Options for Dining Out

Here are some additional tips for choosing healthy when eating out at different venues. Print out a copy and keep It with you to use as a reference guide.

Fast Food

  • Grilled chicken breast sandwich, no mayo
  • Single hamburger, no cheese
  • Grilled chicken salad with reduced-fat dressing
  • Low-fat or fat-free yogurt

Deli/Sandwich Shop

  • Fresh sliced vegetables on whole wheat bread with mustard
  • Turkey breast sandwich with mustard, lettuce, tomato
  • Bean soup (lentil, minestrone)


  • London broil, filet mignon, round and flank steaks (6 ounces or less)
  • Baked potato without butter, margarine or sour cream
  • Seafood dishes that are not fried


  • Zheng (steamed), gun (boiled), kao (roasted), shao (barbeque)
  • Lightly stir-fried in mild sauce
  • Hot and spicy tomato sauce
  • Reduced-sodium soy, hoisin and oyster sauce
  • Dishes without MSG added
  • Bean curd (tofu)
  • Moo shu vegetables, chicken or shrimp
  • Hot mustard sauce


  • Summer rolls (soft rice paper wrapped around various steamed fillings)
  • Satay (grilled meat on skewers)
  • Papaya salad
  • Hot sauce


  • Tikka (pan roasted)
  • Cooked with or marinated in yogurt such as chicken tandoori
  • Saag (with spinach)
  • Masala (mixture of spices)
  • Pullao (basmati rice)


  • House salad with fresh ginger and cellophane (clear rice) noodles
  • Chicken, fish, or shrimp teriyaki, broiled in sauce
  • Soba noodles, often used in soups
  • Yakimono (broiled)
  • Tofu (or bean curd)
  • Nabemono (soup/stew)

Middle Eastern

  • Fava beans or chickpeas
  • Basted with tomato sauce
  • Couscous (grain)
  • Rice or bulgur (cracked wheat)


  • Lightly sautéed with onions, shallots or garlic
  • Red sauces like spicy marinara (arrabiata), marinara, cacciatore, red
  • clam sauce
  • Lemon sauce
  • Florentine (spinach)
  • Grilled (fish, vegetable, chicken)
  • Piccata (lemon)
  • Manzanne (eggplant)

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