3 Simple Steps to follow when Eating-out:

Menu Buzz Words

Healthier Options

Avoid These

Fresh
Grilled
Baked
Broiled
Steamed
Roasted

Fried
Sautéed
Au Gratin
Crispy
Rich
Creamy
Unlimited

1. Preparation

2. Ordering

3. Eating

Menu Buzz Words

Healthier Options

Avoid These

Fresh
Grilled
Baked
Broiled
Steamed
Roasted

Fried
Sautéed
Au Gratin
Crispy
Rich
Creamy
Unlimited

**Alcohol & Dessert – try to limit intake of these items – they are often loaded with empty calories & no nutritional benefits. With increased alcohol intake and lowered inhibitions people tend to intake more food overall so beware of this potential pitfall as well!!**


Eating Out

Overview


3 Simple Steps to follow when Eating-out:

Menu Buzz Words

Healthier Options

Avoid These

Fresh
Grilled
Baked
Broiled
Steamed
Roasted

Fried
Sautéed
Au Gratin
Crispy
Rich
Creamy
Unlimited

1. Preparation

  • Have a Plan – if you know you are going to dinner that night:
  • Look over the menu – pick what you’re going to have before and stick to it!
  • **Also check nutrition information for menu items**
  • Do not restrict throughout the day – Calorie restriction will only cause you to actually eat more at dinner and also make unhealthier choices that you may not have made otherwise.
  • Have a snack before – a protein-packed snack prior will help prevent over-ordering/eating and unhealthy menu choices

2. Ordering

  • Be deliberate – Try to get a whole, balanced meal if possible
    • Protein, healthy fats, whole wheat/grain carb-source, fruits & vegetables
  • Substitute – ask for a side salad instead of fries, etc
    • Ask for dressings on the side and dip into the side dressing as you eat
    • Avoid cream based dressings or select low-fat/fat free options
    • Restaurants are built to make substitutions so don’t be afraid to ask the server for help in meeting your nutrition needs
  • Portion Control – often restaurant portions are 2-3 servings – eat until you are full and bring the rest home or split a meal with a friend
  • Intuitive eating is about listening to your hunger & satiety cues – do not overeat just to finish a meal

3. Eating

  • Eat Slowly – it takes some time for your body to signal its full – give it time so you don’t overeat without even realizing it
  • Mindful eating is about enjoying the taste, flavor, sensation of your food – slow down and enjoy the experience and atmosphere involved with eating out. By truly enjoying the entire experience you will feel more satisfied overall!

Menu Buzz Words

Healthier Options

Avoid These

Fresh
Grilled
Baked
Broiled
Steamed
Roasted

Fried
Sautéed
Au Gratin
Crispy
Rich
Creamy
Unlimited

**Alcohol & Dessert – try to limit intake of these items – they are often loaded with empty calories & no nutritional benefits. With increased alcohol intake and lowered inhibitions people tend to intake more food overall so beware of this potential pitfall as well!!**

Center for Health Advocacy and Wellness:
University Health Services, FSU

850-644-8871  ♦ Copyright 2015 All rights reserved.