Dining Out? How to Make Healthy Choices

With a little thought and common sense, you can eat a healthy meal out, whether it's at a fast-food restaurant, diner or fancy restaurant.

"To achieve balance when you order a restaurant meal, keep in mind the foods you've eaten that day and order accordingly," says Annette B. Natow, Ph.D., R.D., coauthor several nutrition books, including The Fat Counter.

If you had a lunch that was high in fat, order a low-fat dinner, or if you didn't have vegetables at lunch, have steamed broccoli or green salad with your dinner entree.

Dr. Natow also offers these ideas to make your meals out healthier.

Hamburgers

Your healthiest choice is a plain hamburger topped with lettuce, tomatoes, onions, pickles and ketchup or mustard. "If you like the larger combo burgers or cheeseburgers, consider sharing one with a companion and ordering a large salad or baked potato as a side," Dr. Natow says.

Pizza

The healthiest toppings are broccoli, tomatoes, onions, peppers and mushrooms. Pepperoni, sausage and extra cheese are acceptable only if you order them occasionally.

Chicken

The healthiest chicken meals are made with grilled or broiled chicken instead of fried or battered-and-fried poultry. "If you want a chicken sandwich, hold the creamy dressing and use mustard, salsa, ketchup or barbecue sauce," Dr. Natow says. "Including lettuce, onions and tomato adds nutrients and fiber without adding fat."

Seafood

Choose broiled or grilled fish most of the time. Limit fried or breaded-and-fried fish to an occasional treat. You should also order boiled, steamed or grilled shrimp instead of breaded-and-fried shrimp.

Sandwiches

Sandwiches made with multigrain bread or rolls instead of croissants contain less fat and more fiber. Go easy on cheese and creamy sauces, such as mayonnaise; try spicy mustard or salsa instead. Add plenty of lettuce, sliced onions, sprouts, grated carrots, grilled vegetables and tomatoes.

Breakfast

You can eat breakfast out and have a healthy meal every day of the week. Here are examples: a bagel and low-fat cream cheese; pancakes or waffles with syrup and fresh fruit; hot or cold cereal with low-fat milk and fruit; half a grapefruit; a scrambled egg with whole-wheat toast or English muffin.

Chinese food

Choose steamed dumplings or a clear soup instead of a deep-fried appetizer. The healthiest dishes are stir-fried, boiled and steamed entrees; sweet-and-sour dishes and deep-fried entrees are higher in calories and fat. Ask for steamed rice instead of fried. Request that your food be prepared with no MSG if you're watching how much salt you eat.

Italian food

Start with minestrone soup, a steamed artichoke or a mixed salad lightly dressed with vinegar and oil. Have pasta topped with roasted vegetables or plain tomato sauce. "If you sprinkle on grated cheese, use a small amount," Dr. Natow says. If you want something with a cream, meat or shellfish sauce, order it as an appetizer or get just a half-portion of an entree dish. Instead of garlic bread, have plain bread, breadsticks or bruschetta.

Mexican food

Start with a bean soup or gazpacho. Bean burritos with a little cheese, soft chicken tacos and lean beef or chicken fajitas are healthy main courses. Avoid fatty toppings, such as cheese sauces, sour cream and guacamole. Healthier toppings include salsa, pico de gallo, red sauce and green sauce.