Americans eat out an average of four to fve times a week. So how can
you make healthier choices when you order?
The key is to read the nutrition information posted on most restaurant
Web sites, or ask your server so you can make meal choices that are
low in fat, calories and sodium.
OK, so you think you’re a savvy eater? Try this pop quiz on typical
1. You’re about to enjoy Mexican food at
Chipotle Mexican Grille
Calorie-wise, which is your best option?
Chicken burrito (with rice, black beans, corn salsa, sour cream
Chicken salad (with black beans, cheese, guacamole and
Crispy steak tacos (with black beans, tomato salsa and lettuce)
2. The Italian Chicken Portobello sandwich at
™ actually has
more calories than the Chicken Fajita rollup. But how many more?
3. How much total sodium (in milligrams) would you consume with
® Big Fish sandwich, a small order of fries and a
small vanilla milkshake?
4. Dessert time! You’re at
®: Which has the fewest
Small Hot Fudge Sundae
Small Chocolate Chip Cookie Dough
Pop Quiz: Test Your Restaurant IQ
Away From Home
Did you know that when we dine out
most of us eat twice the calories, fat
and sodium than we would if we ate at
home? Keep these tips in mind when
Practice portion control. If
portions are large, share it with
another person or immediately
ask for a box and take half home.
Always choose water as your
beverage. Avoid all soft drinks.
Avoid foods that are described
as fried, battered or breaded.
Stay away from “all you can eat”
Order salad dressings and sauces
on the side.
Eat only when you feel hungry
and stop eating when you feel
80 percent full.
Replace fries with apple slices, a
baked potato or a side salad.
Need help fnding healthy choices at some of your favorite
restaurants? Download the HAP Healthy Dining Guide,
by logging in at
and selecting the
My Health &
tab. Then select
Tools and Resources