Healthy choices at restaurant chains

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3/15/13 11:28 A

The Carribbean salad at Chili's plain or with chicken or shrimp.

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3/15/13 10:01 A

If this meal is a conference meal where others will also be gathering I would eat before attending and just have coffee or iced tea. No one says we have to eat the meal the committee has ordered/catered!

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3/15/13 9:05 A

Definitely do your homework in advance. It's great that most restaurants have their menus posted online--makes it so easy!

Edited by: PEETBRIT at: 3/15/2013 (09:06)

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3/15/13 8:56 A

the best way to make the healthiest choice is to do your homework in advance! if i just look at the menu when i get there, i am so much more tempted to treat the meal like a celebration and just order whatever sounds delicious. if i know i'm going out, i research the menu/nutritional info online first so that i can make the healthiest choice possible. i usually even enter the healthiest choices in my nutrition tracker before i go, so that i am more accountable to stick to my good choices and not to order anything else

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3/15/13 12:06 A

Suggestion: Specifically request all of your sauces, dressings and gravy on the side. This will allow you the choice to use part or all on your entrée or salad so you would be in control of the amount you eat. Already knowing the menu and the nutritional values is a plus as most of the calories, sodium and sugars are in sauces, dressings and gravy. Staying away from appetizers can also save you from overloading your intake with useless calories etc.

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3/14/13 11:00 P

I like the restaurants that are between fast food and "fancy" sit down places (yes, I consider things like Olive Garden and Applebees to be fancy). So places like Qdoba, Chipotle, Panera, Noodles and Company, and my personal favorite, Tokyo Joes. I went to all their websites and made a list of what they had that I can eat, with my primary concern being sodium content. Tokyo Joe's was the best one, because I can get a rice bowl with meat or tofu and/or steamed veggies. The only problem was that some of their sauces have a lot of sodium, but some are also very low. I think the overall calories in their bowls are a little high (probably near 600) but it's also very filling and sometimes I can't even eat it all in one sitting. The downside is that Tokyo Joe's is only in Colorado and mostly in Denver.

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3/14/13 7:08 P

I agree, sometimes eating out should be a treat especially if you have been working really hard at watching what you eat. Usually after I treat myself I am ready to push ahead with watching what I eat.

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3/14/13 4:49 P

I think most everything I am about to say has been mentioned, but I think it bares repeating.


Choose a restaurant with a buffet. Even for breakfast I will have a salad most times anymore. Shoney's has a decent bar with salad and fruit, they even keep oil and vinegar to top off that salad.

If you have literally been tracking your food, you should have some sense of what the menu will hold. Whatever the entree, choose double veggies for a side. You may end up halfing, or even quartering, that entree. I am not scared to step out and try new things that way. I had a wonderful Chimi Del Mar at a Mexican place recently that I am going to try and imitate. Be a little adventuresome, as long as you have truly been tracking.

The above are for social meals. Typically, especially when the grandkids are involved, I try to schedule some activity before/after the meal. Nothing like a herd of varmints to help you burn/earn a few extra calories. Exercise, you can burn that salad dressing off with a brisk 30 minute walk post the meal window shopping, or looking for a new place to eat. Don't just get in the car and drive home and grab the remote. Think of it this way: at home you had to expend some energy to cook that meal that you didn't when eating out (well, other than the greenbacks in your pocket).

I spend from 3 to 5 nights a month on the road alone, and in a motel for most of that. I try to pick a spot where I can get some walking in before/after the meal, especially if it's going to be a restaurant meal. Again, earn those extras. I carry a small cooler so that I can shop in a grocery store/deli. Nuts, fruit, dehy fruit, and deli salads all allow you to have control.

Edited by: INTOTHENEW at: 3/14/2013 (16:51)

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3/14/13 1:39 P

Here's my horror story for the week. My husband and I were coming home from visiting my gr andson. It is seven hours away so we stopped for lunch, but when you travel all you see are fast food signs for restraunts. So we stopped at culver's I thought the fish would be the best option. I ordered the Cod fish sandwich the one they advertise on TV. First of all it was tasteless and the fish fillet was so small that at least three inches of bun had nothing on. So I really did not enjoy it. When I got home I wanted to enter my food for the day, I went on Culvers calorie list on the computer and I almost fainted 750 calories for that fish sandwich, that tasted awful. When I told my husband all he said now we know why there are so many overweight people. I guess thats why we don"t eat out to often.

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3/14/13 11:32 A

Most places have salads, fruit cups, or soups. I will sometimes get sandwiches too, but I usually ask for only half of it.

Grilled fish or chicken are also good options.

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3/14/13 2:25 A

I can't eat food at a lot of restaurants. Unless they use natural ingredients I can get very sick within minutes of finishing a meal. I have restaurants that I know I can eat at and ones that I can't. Hamburgers are definitely off the list if they are in a bun made with enriched wheat. I would have to have it with no bun.

I prefer our local Chinese Restaurant that uses natural ingredients. They have a buffet that has salads, fruit, broth soup, stir fried vegetables, brown rice and usually the stir fry will have either chicken or pork in it. The plates they have are small so it helps with portioning. I don't have any dessert which is okay with me and I drink green tea or water.

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3/13/13 6:16 P

Watch fried and scalloped foods. I always ask for take-out box when ordering. I do like to order something I don't fix at home. For instance I don't do whole chickens or turkeys. And if it is fish or sea food I consider how it is prepared. Salads I love, but no bread baskets. If there is meat on the salad I want it broiled (not breaded), the salad dressing on the side, and the local eating places I go to have diet salad dressing or just oil & vinegar. I stick to ice water/black coffee while others might order wine or pre-dinner drink. I get along very well when eating out of my home. . . .it's when I'm alone & bored that I tend to get into trouble, though I have things available to cut that off at the starting gate!

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3/13/13 4:59 P

Chicken or fish dishes are usually best. If I order a hamburger, I try to eat it either without the bun or eat about half with the bun, half without. Try to get a side of extra veggies instead of carbs. I just did this yesterday with my side of quinoa instead of pasta!

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3/13/13 4:55 P

I usually look at the menu BEFORE I go to the restaurant as I like to pre-plan my meal. That has been a GREAT help since incorporating this habit!

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3/13/13 9:26 A

Always pass on the bread basket, salad dressing on the side, and special requests can get your through a restaurant meal.
Most steaks are dipped in a butter sauce before it is served, Ask them to skip that step, it tastes better without it anyway.
Double veg instead of a carbohydrate rich side.
When I really want a burger, I'll eat only half. Still enjoy the burger & you are still trimming the calories. I cut it in half- its easier to realize when you have eaten half this way.
Most importantly, Enjoy your meal, savor each bite.

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3/13/13 7:50 A

Check out Dotties Weight Loss Zone--it has a large list of Restaurants and the caloric content of some of the menu items. http://www.dwlz.com/restaurants.html

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3/13/13 5:17 A

I usually go for chicken or fish dishes without the sauce and ask for extra vegetables or salad instead of potatoes, rice or pasta. Quite often I'll order a starter rather than a main meal as I've had a gastric bypass so can't eat a full meal, certainly not a restaurant size meal anyway! I never take a doggy bag home, it's just an excuse for me to overeat.

Edited by: LAWLI56 at: 3/13/2013 (05:18)

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3/12/13 5:47 P

Be careful of menu nutrition information. The nutrition info is for the main entree, not the sides that come with it, OR that can be added. If you're ordering an omelette, the nutrition info is for the omelette (and anything that might be folded into it), not the toast, or the hashbrowns, or the bacon, etc., unless they are specifically mentioned.

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3/12/13 2:25 P

This is worth a try, I found that salsa is a great substitute for salad dressings. It is only 10 calories and it taste great with salads that are high in protein. If you go to El Polo Loco you get the $1 salad and some chicken breast. Cut up the breast and add it to the salad drizzle salsa on it and hold the cilantro dressing. You feel full for around $3. If your like me and like unsweetened ice tea this meal is low cal and high protein.

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3/12/13 12:55 P

Many restaurants including fast food restaurants post their menus and nutrition info online. Before you are hungry and before you go out, use this info to put together your choices and rule out unhealthy options. Google the name of the restaurant + nutrition info. For local, non-chain restaurants that do not have this info posted, go pick up their take out menus. Avoid foods that are fried, desserts, cheesy, oily, etc... Come up with what you would order in advance. Asian restaurants often have good choices like vegetables sauteed in garlic or other light sauce with rice or noodles. Vegetable fajitas at Mexican restaurants can be the rare cheese-free item. Spicy arrabiata sauce (tomato-based and usually low-fat) with pasta is good at Italian restaurants. Some Italian restaurants will make whole wheat pasta to lessen the insulin spike and boost nutrition. Soups like minestrone, lentil, bean, split pea and vegetable-based are often tasty and satisfying (avoid cream of soups, French onion, and heavy chowders.) Rice and bean dishes can be flavored with different combos of spices to give Indian, Spanish, or other flavors. Curries are good if not too oily. Falafals with a toubouli salad on the side. Veggie sushi with wasabi and ginger, miso soup... There are a lot of delicious choices out there.

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3/12/13 9:52 A

When I go out to eat, I like to have something that I don't normally have and that excludes pretty much asll healthy options! I eat salad everyday and so I would find it really depressing to go out to eat and have the same as I eat everyday. I also find food without sauces really boring.

Eating out is supposed to be a treat and so I would rather save up some of my allowance and have something really special.

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3/12/13 9:51 A

Longhorn Steakhouse -- I get the Grilled Chicken and Strawberry Salad. It is a HUGE bowl of salad, I only eat half. It's 530 calories. Very high in sodium but alot healthier than their other options.

Outback Steakhouse - Teriyaki Filet Medallions. I get it with a side of steamed brocolli. 681 calories

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3/12/13 8:55 A

My go to restaurant is Chipotle. I always get a chicken bowl with brown rice, veggies and small amount of cheese and sour cream for around 600 calories and then I split it in half. It is a little high in sodium, so it's not for everyone, but it makes a great choice when you are on the go and don't have time to cook. I always joke that I am going to be Chipotle's spokesperson. "I lost 100lbs on the Chipotle Diet!" lol

Cheesecake Factory is great place for going out to lunch or dinner. They have an entire separate "skinny" menu for under 600 calories. As soon as I get there, I always ask to see only the skinny menu so I am not tempted to eat the high calorie items.

Be very careful of salads at restaurants. I recently saw a list somewhere of chain restaurant salads that had more calories than a cheeseburger and fries. Plan ahead and look up the nutrition facts for whatever restaurant you are going to.


Edited by: KRISTA4REAL at: 3/12/2013 (09:01)

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3/12/13 7:44 A

I travel for work quite a bit. I try to eat appetizers instead of entrees and work toward eating half.

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3/12/13 5:22 A

I just always look at the salad menu, get my dressing on the side, use as little as possible to get the taste. Loaded with lots of veggies! Always my favorite!!

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3/12/13 4:17 A

Though we seldom eat out at restaurants, I did some traveling recently so had to eat out. Discovered the weight watchers meals at Applebees, which had the points listed for WW. All were lean, filling, satisfying, and healthy with lean entrees, potatoes or rice, and vegetables. Will continue to look for weight watchers (and their associated points) at other restaurants in the future.

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3/12/13 1:39 A

Husband and I went to Outback last week. I ordered the seafood mixed grill, which had a decent portion of Mahi Mahi, a few grilled shrimps, and two grilled scallops, with about a half cup side of rice. I didn't feel guilty eating this at all.

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3/11/13 10:24 P

I went to Applebee's with my family the other night and ordered the Napa Chicken (I think it was called). It was DELICIOUS and under 550 calories. It had sauteed onions and mushrooms, roasted potatoes, and a chicken breast with the most delicious balsamic-based sauce on it, along with a little bit of parmesan. It was just the right size (I ate the entire portion and was very satisfied, but not stuffed). I'd highly recommend it!!

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3/11/13 3:50 P

We ate at Ruby Tuesday's for lunch yesterday. After not having been there to eat for about three years we were very pleasantly surprised. If you can avoid touching the garlic cheddar biscuits (oops, I ate two... I should have eaten a healthy snack before going so I wouldn't have been tempted). That said, I ordered the Chicken Bella with roasted spaghetti squash and sliced tomatoes in balsamic vinaigrette as my two sides. The meals are huge, so as soon as it arrived I cut everything in half to take home, and I had the second half for dinner. The foods that have an FT notation beside them list the calorie amounts in the description making it easy to make decent choices.

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3/10/13 6:31 P

Commit to saying no to these mantras and you can't go wrong....

Nothing fried
Nothing with dairy

This tends to keep me on the safer side of things.

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3/10/13 4:07 P

My husband and I have had coupons for the Breakfast Stuffed Omelets at Bob Evans. So we checked out the nutrition info online, ordered the omelet with "eggbeaters", and halved each meal so we each had breakfast the next day. We can always order one if we don't have a coupon and know that we have had enough food for breakfast! I plan carefully for the day so I can enjoy an original cappucino too.

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3/10/13 2:11 P

I just had the Lasagna Primavera with Grilled Chicken last night at Olive Garden. It was really good, filling, and only 420 calories. Even if the nutrition info isn't 100% accurate, that still isn't bad!

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3/10/13 12:58 P

This journey is about body and soul - having dinner at a restaurant with someone special is so good for the soul. But I know that I have changed my lifestyle, and the continuing research I have done (especially reading articles, blogs, postings, and daily nutrition tracking) has made me so conscious of the right choices, that it is almost second nature. I have a daily budget of calories, sodium, and nutrients, so I know I can occasionally splurge on a special surf & turf - but I also know not to eat the whole meal in one sitting. Bits of leftover cold lobster or steak makes a weekday lunch salad so special!
P.S. Just got lunch at McDonald's - it was a wonderful ranch salad, but I passed on the dressing and put some of my own fat-free ranch dressing.

Edited by: PATIMAGE at: 3/10/2013 (16:13)

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3/10/13 5:42 A

I am a fan of cooking at home, because I don't trust the calorie counts they post. We split an entree instead of eating a whole one each. I stick with chicken or fish and make sure that the bread basket is not on the table.

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3/9/13 5:39 P

One of my favorite places to eat is Ruby Tuesdays. I am so thankful they FINALLY have a healthy menu. It makes it so much easier to stay within my range. They have healthy fish & chicken choices, soups, a huge salad bar & I love their new sides -- broccoli, spaghetti squash, & zucchini.

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3/9/13 5:29 P

It is really hard to eat "healthy" when you eat at a restaurant.
Just try to avoid fried foods and meals that are prepared with a lot of butter, fat or creamy-sauces.
With steamed things and a lot of veggies (NOT FRIED) you're mostly on the safe side. You can also choose a garden salad instead of french fries/mac-n-cheese as the side. That will safe you a looooot of calories!

Yesterday I went out for dinner with friends. I knew we're going to eat Asian, so I did my research in the internet about healthy and low-calorie meals. To educate yourself about food will always help you.

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3/9/13 5:16 P

It is difficult to make healthy choices in restaurants even though the menu says it is low in calorie. The one way to be sure you stick to the "light" menu is to avoid the bread basket. I can eat a whole meal worth of calories by eating the bread basket. I ask my husband to choose an entree that he likes and we ask the waitress for 2 plates so that we can divide the entree. We both save calories, if he choose a low-calorie fare. Life is all about choices and choosing food is part of life. I just keep making wise choices.

Edited by: LOISY3 at: 3/9/2013 (17:17)

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3/9/13 4:35 P

If you're looking for low calories, there are a lot -BUT the sodium will get you! I just AVOID them

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3/9/13 3:34 P

I'm better when ordering at the restaurant. When we are with other people I use to give in with temptations, most people don't care what they eat. I look up the restaurants menu and know before I go in what I'm going to order and 95% of the time I don't give in. Most restaurant have salads (dressing on the side), soups or grilled chicken, fish and veggies. My weakness is hamburgers and fries. I treat myself once a month on anything I want. My favorite Italian restaurant fixes a grilled tilapia and broccoli for me. And then once a month I have their spaghetti with marinara sauce, when I feel like Italian. I still struggle at times :(

Edited by: JNELSON13 at: 3/9/2013 (15:56)

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3/9/13 12:34 P

There is NO SUCH THING as a "Healthy" restaurant meal....check out the nutrition values online before you go! You'll be shocked how high in fat & calories even a simple salad becomes when made in a restaurant. Crazy.

Cook at home.... :)

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3/9/13 12:12 P

I recall visiting my parents who retired to Florida & lived well down on the Florida Keys. We ate most of our evening meals in restaurants as they were not too spry. They ordered one meal and two plates. I surely admired them to do that rather than the doggy box route! They were satisfied and they saved dollars.

I don't know if I could have managed that with my spouse. .. . . . . . . .would we have agreed on the entrée? (Ha!) Unfortunately we never got to the retirement phase of our marriage, he passed away too young.

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3/9/13 10:55 A

I usually try to split a meal or put half away to take home. That way, I can, within reason, order what I want and feel somewhat spoiled. I also try to order my sides cautiously, usually getting a salad before dinner to help fill me up.

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3/9/13 12:26 A

Red Mango has frozen yogurt and you can have it layered with lots of kinds of fresh fruit for a great snack when shopping at the mall!! Yummy and good for you too!! Also gluten free which makes me smile!!!

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3/8/13 1:55 P

I was happy to see that Outback Restaurant now has calorie counts listed for ALL menu items......and although I still was not able to not eat the bread.....it helped me to make other good choices to stay close to my calorie ideal for the day. They even have all menu items that are under 600 calories marked to make choices easier..

I do know however that the sodium counts are probably thru the roof....but one thing at a time for me.....as it IS a process!

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3/8/13 10:22 A

Almost every chain restaurant now has a "healthy menu" option of meals under 400 or 500 calories or so - so that is a good place to start. Here in TX, though, all of the small Mexican restaurants don't have that menu, lol, so I try to stick with what is the most reasonable - like chicken enchiladas with verde sauce rather than sour cream - and black beans rather than refried beans. Honestly though, I have just resigned to the fact I can't eat Mexican food 1-2xs a week anymore - it has turned into 1x every three weeks or so.
The biggest calorie busters though, are chips, bread, and salad dressing. You're almost better off eating a half a regular meal than like a Chinese Chicken salad - those things will blow your mind on calories!

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3/7/13 1:37 P

One thing that I have learned is that sauces and dressings can wreck even a good choice. For instance, a Chik-fil-a Southwestern Grilled Chicken salad is a reasonable 270 cal. Add the Spicy dressing that comes with it, and the calories double, along with the soldium content. How many times did I think I was being "good" and actually eating more calories in dressing than in the meal itself.

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3/7/13 1:32 P

the low sodium i think is going to be your hardest challenge. Every chain has low cal dishes but most are also sodium laden.

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3/7/13 1:30 P

I try not to eat out very often. After spending for healthy foods at the grocery store, why spend more on unhealthy foods. When we do go out I ask for salsa for my baked potato if I have one. If I don't I double up on the veggie portion. No cheese on salad for me please! and dressing on the side or just oil and vinegar. Water with lemon is also a favorite. My favorite restaurant is Olive Garden and only go there for special occasion 'cause I can't decline the bread sticks!!

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3/7/13 10:17 A

I try not to eat out much which is fairly easy,because I live basically at least 1/2 hour from anything. But when I do go out if it's just for lunch or with my daughter, We like Hu Hot, I don't get rice or tortillas,and I load up on veggies. If my husband and I go out for a occasion, I will indulge more but still and think about healthier options,and not eat everything. then I watch what I eat and do carefully for the next week.

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3/7/13 9:17 A

I see eating out as a treat, so I generally order what sounds good, like a big, juicy burger. My trick is to cut the burger in half as soon as it comes to me, and put half in a to go box (which my husband usually eats for a later meal). I also tend to order it without the bun, which helps to save calories. This way, I am still eating what I want, but in moderation.

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3/6/13 11:59 P

If you have to eat out, consider it a cheat meal. Even a grilled chicken wrap at Chick-Fil-A has over 400 calories. I find that eating out always sabotages me. It is fine to have a cheat meal once in a while & believe me I do, but call it what it is. There are very few options at restaurants that are considered healthy. The best BJ's steakhouse can do is a 550 calorie menu option but if you are a woman and not 7 feet tall, 550 calories is too much for one meal. If you are on the road, a grocery store is a better option.

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3/6/13 10:11 P

When I go out to eat I go online first or many restaurants have pamphlets with nutritional facts in them. I really prefer eating at home. I can control what goes in my food and how much I am going to have on my plate. It also taste so much better at home

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