Eating Out 101: Making Smart Choices Away From Home

1. Eating Out 101: Making Smart Choices Away From Home Morgan Anderson, WKU Dietetic Intern

2. General Tips for Eating Out • Watch portion sizes – Share! • Order an appetizer, children's portion, or lunch portion as your meal • Get a to go box for larger meals • Avoid filling up on appetizers – fried chips & salsa, bread, and etc. • Avoid all you can eat buffets. • Avoid going to a restaurant ravenous. • Read the menu carefully and ask your server about menu ingredients. • Some entrées sound healthy, but really are high in fat and calories

3. Beverages • Save calories by ordering water or other low calorie drinks • Jazz up water, unsweetened tea, or diet soda with a lemon, lime or orange wedge • Enjoy alcoholic beverages with your meal • Limit portions of alcohol: 1 serving per day for women and 2 servings per day for men • 1 serving = 5 oz of wine, 12 oz beer, or 1.5 oz of 80 proof liquor

4. Tea McDonald's Unsweet Tea (Large 2 Pints) McDonald's Sweet Tea (Large 2 Pints)

5. Desserts Choose fruit-based dessert options Try desserts that aren’t fried Portion size is key! Share a dessert Choose single serving dessert options

6. Breakfast • Try: • Nonfat or low fat yogurt • Adding fruit to your meal • Omega-3 eggs • Lower fat proteins • Low fat cheese • Natural peanut butter • Drinks • Try skim milk • Avoid added sugar, sugary syrups, and whipped cream • Watch serving sizes on fruit juices – 4oz • Bakery Goods • Try whole grain options • Watch for carbohydrates, sugar, and fat

7. Breakfast

8. Oatmeal Instant Oats: plain, dry (1/2 cup cooked w/ water) Burger King Breakfast: Oatmeal, Maple Flavor, Fruit Topped

9. Yogurt: Fast Food McDonald’s Fruit’n Yogurt Parfait (5.2 oz-With Granola) Chick-fil-A Breakfast: Yogurt Parfait (1 serving- With Granola)

10. Muffins Dunkin' Donuts: Chocolate Chip Muffin (1 Muffin) Starbucks Bakery: Blueberry Streusel Muffin (4.3 oz)

11. Drinks • Check label for carbohydrates, sugar, and fat • Ask for skim or nonfat milk instead of whole milk or artificial creamers in coffee drinks • Try sugar free flavor syrups instead of regular • When ordering a coffee drink ask for a “skinny” or “light” version

12. Hot Coffee Drinks to Skip Starbucks Caffe Mocha - Grande 16 oz Whole Milk & Whipped Cream Dunkin' Donuts Dunkaccino – Medium 14 oz

13. Better Hot Coffee Drinks Starbucks CaffeMisto – Grande 16 oz (Coffee with steamed milk) Brewed Coffee 8oz

14. Appetizers Try: Instead of: Guacamole Imposters Cheese and Bean Dips Sour Cream Fried Chips • Fresh Salsa • Fresh Guacamole • Pico de Gallo • Chips without hydrogenated oils or Baked versions http://eatthis.menshealth.com/slideshow/worst-chips-and-dips#sharetagsfocus http://eatthis.womenshealthmag.com/slide/tostadas?slideshow=108563#sharetagsfocus

15. Chipotle Mexican GrillChips 4oz Serving Nutrition Facts Calories 570 Calories from fat 243 Total Fat27g Sat. Fat 3.5g Sodium 420mg Cholesterol 0mg Total Carbs. 73g Dietary Fiber 8g Protein 8g Calcium 40mg http://www.qdoba.com/menu-nutrition/chips-dip-menu-nutrition

16. Entrées Try: Instead of: Cheese or high fat meats Flour tortillas Cheese sauces • Grilled -Chicken, lean pork or beef, or fish/seafood • Corn or whole grain tortillas • Salsa • Un-fried versions of menu items – ex. Chimichangas

17. Sides Try: Instead of: Refried beans or rice Flour tortillas • Black beans • Hominy • Try corn or whole grain tortillas

18. The Buzz on Beans Chili's Grill & Bar Restaurant Black Beans - Side Nutrition Facts Calories 100 Calories from fat 9 Total Fat 1g Sat. Fat 0g Sodium 620mg Total Carbs. 18g Dietary Fiber 5g Protein 6g On the Border Refried Beans –Side Nutrition Facts Calories 220 Calories from fat 81 Total Fat 9g Sat. Fat 4g Sodium 660mg Total Carbs. 25g Dietary Fiber 6g Protein 10g

19. Asian Foods

20. Fast Food

21. Italian Foods

22. Seafood