May Nutritional Tip of the Month

How can I make healthier choices when eating out?

For great taste with less fat and calories, choose foods that are:
• Steamed
• Roasted
• Stir fried
• Poached
• Barbeque
• Broiled
• Grilled
• Baked

Order deep-fried, pan-fried and battered food less often and in smaller amounts.

Restaurant meals are often low in veggies. Get a veggie boost:
• Try broth-based vegetable soup or crisp green salad
• Aim for half your dinner plate to be vegetables
• Load up pizzas, burgers, sandwiches and wraps with more veggies
• Try a vegetarian meal

Enjoy healthy food YOUR way:
• Ask about nutrition information, ingredients and cooking methods
• Share one entrée or plan to take leftovers home in a doggy bag
• Order a child-sized portion or a half portion
• If you plan to drink alcohol, ask for a light beer or wine spritzer
• Enjoy sweet specialty drinks less often. Calories from drinks can add up fast
• Ask for no added salt during cooking and for sauces/dressings on the side

Reference: Dietitians of Canada, October 2008