Opt for grilled items
Fried and breaded foods, such as crispy chicken sandwiches and breaded fish fillets, are high in fat and calories. Select grilled or roasted lean meats — such as turkey or chicken breast, lean ham, or lean roast beef.
Watch what you drink
Many beverages are high in calories. For example, a large regular soda (32 ounces, or 946 milliliters) has about 300 calories. Instead, order diet soda, water, unsweetened iced tea, sparkling water or mineral water. Also, skip the shakes and other ice cream drinks. Large shakes can contain more than 800 calories and all of your saturated fat allotment for the day.
Have it your way
Remember you don't have to settle for what comes with your sandwich or meal — not even at fast-food restaurants. Ask for healthier options and substitutions. And keep your eye on portion sizes.
May 29, 2013
See more In-depth
- When eating out, make better choices. U.S. Department of Agriculture. http://www.choosemyplate.gov/weight-management-calories/weight-management/better-choices/eating-out.html. Accessed Feb. 16, 2013.
- Eating healthy when dining out. National Institute of Health. http://www.nhlbi.nih.gov/health/public/heart/obesity/lose_wt/dine_out.htm. Accessed Feb. 16, 2013.
- Salad toss up: ShopSmart puts 20 salads from 8 national chains to the test. ConsumerReports.org. http://pressroom.consumerreports.org/pressroom/2010/03/plus-8-chefs-tips-to-make-yummier-more-satisfying-salads-at-home--yonkers-ny-so-you-ordered-the-salad-instead-of-th.html. Accessed Feb. 16, 2013.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Feb. 25, 2013.