More people are searching for healthier options when eating out. Restaurants are taking note of this trend and making it easier for customers to make healthier choices.

Whether at a fast food outlet or a sit-down restaurant, keep in mind some of the key messages from Canada’s Food Guide when making your healthier menu selections.

•  Enjoy a variety of foods from the four food groups. Try to include at least three of the four food groups in each meal.
• Focus on choosing more vegetables and fruit. Select side salads with dark mixed greens instead of French fries or higher fat salads such as taco, Caesar, potato, or pasta. Choose fruit for dessert instead of higher fat options.
• Order lower fat options. Ask to see the nutritional information for the menu.
• Choose tomato or vegetable based soups and pasta sauces instead of alfredo or cheese sauces. Don’t be afraid to ask for low-fat preparation of a menu item, such as baked fish instead of fried. Also, ask for salad dressing or gravy on the side so you can control the amount you add.
• Order higher fibre options. Look for sandwiches, subs, or wraps with whole grain bread, buns, or tortillas.
• Choose water, lower fat milk, fortified soy beverage, or 100% juice instead of soft drinks or milkshakes.
• Choose nutrition over “value”. Some restaurants give you the option of supersizing, which often means more fat, calories, and sodium. Control portion sizes by sharing with someone, asking for a take-out container to take home half of your meal, ordering appetizer or lunch portions, and remember to stop eating when you feel full.

Also keep in mind the potential for extra calories from beverage refills.

HEALTHIER MEAL IDEAS WHEN EATING OUT

Key Reference:
Dietitians of Canada. (2006). Make wise food choices – wherever you go! Eating out smarts! Retrieved on March 19, 2007, from http://www.dietitians.ca/public  /content/eat_well_live_well/english/faqs_tips_facts/fac
t_sheets/index.asp?fn=view&id=6592&idstring=6592%7C6040%7C5758%7C1035%7C1288.