Part 1: Menu Planning Basics

Here are a few tips to help you follow your eating goals when you eat at a restaurant:

•  Choose a restaurant that offers healthy options. Read reviews to learn about other people’s experiences at the restaurant.

•  Avoid all-you-can-eat buffets or anything that is offered in an “endless” supply.

•  Look up menus ahead of time. Many restaurants provide nutrition information online for their menu items.

•  Choose from the “heart healthy” section of the menu, if available. These choices are usually lower in calories, saturated fat, and sodium.

•  Ask for changes to an item to make it a better fit for your goals.

•  Start your meal with a veggie-packed salad and ask for dressing on the side.

•  Choose a beverage without added sugars, such as water, unsweetened tea, coffee, or low-sodium vegetable juice.

If you are getting a fast food meal, here are some tips and some healthier options to order:

Tips

•  Choose grilled options over fried. This reduces saturated fat.

•  Look for lower-sodium options.

•  Order the smaller portions on the menu.

•  Order water instead of 100% fruit juice. Order 100% fruit juice instead of soda.

•  If you want a treat, choose a small portion, like a small ice cream.

•  Eat half a portion and save the other half for later. Or, split a meal or menu item with a friend.

Healthier Choices

•  Regular burger, skip the fries and add a side salad with a vinaigrette dressing

•  Grilled chicken wrap with apple slices and a side salad

•  4-piece chicken nuggets, small fries, apples, yogurt

•  Salad with chicken and a clementine

•  Chili with a small salad

•  Baked potato with plain yogurt