·         Avoid restaurants with all-you-can-eat specials or buffets because you may eat more than you need.

·         If you’re familiar with a restaurant’s menu, decide what to order before you go to resist temping, high-fat meals.
 

·         Check the menu for items marked “healthy”, or ask the server what the healthiest choices are.

·         Avoid foods served fried, au gratin, crispy, scalloped, pan-fried, sautéed, buttered, creamed or stuffed. Choose steamed, broiled, baked, grilled, poached or roasted foods instead.

·         Choose seafood, chicken or lean meat entrees. Remove all visible fat from meats and the skin from chicken.
 

·         If you’re not sure from the menu, ask how particular foods are prepared or what ingredients they contain.

·         Ask what kind of oil the foods are prepared with. The most desirable oils are monosaturated (olive, canola, peanut) and polyunsaturated (soybean, corn, safflower, sunflower).

·         Ask if your food can be prepared to order (omit or go light on dressings, butter, cheese and other high-fat items).

·         Ask if smaller portions are available or if you can share an entrée. If not, request a take-home box when you order and place half the entrée in the box to eat later.

·         Ask for healthy substitutions. If a dish comes with French fries, onion rings or coleslaw (with mayonnaise), order a baked potato, small salad, fruit or vegetables instead. This may cost a little extra, but the health benefits are well worth it.
 

·         Avoid ordering extras such as cocktails, appetizers, and bread and butter.

·         Ask that any butter, cream cheese, salad dressing, sauce, or gravy be served on the side.

·         Avoid high-sodium foods (pickled, smoked, served with broth, au jus, cocktail, soy, or teriyaki sauce).

·         At salad bars, choose fresh greens, raw vegetables, fresh fruits, garbanzo beans and light or fat-free dressings. Avoid cheese, marinated salads, pasta salads and fruit salads with whipped cream.

·         Fresh fruit, sherbet and angel food cake are good alternatives to fat and cream-laden desserts. Use fat-free or 1% milk in coffee (not cream or half-and-half).
 

·         Visit the chain’s web site to check the nutritional content of foods or look for a pamphlet near the counter.

·         Avoid “value-size” servings (larger portions, slightly higher price).

·         Order a side salad or fruit cup instead of a deep-fried side.

·         Choose a baked potato over French fries. Top your potato with vegetables or low-fat sour cream/margarine instead of butter, full-fat sour cream, or cheese.

·         Grilled chicken sandwiches are healthier than breaded, fried-chicken sandwiches and are often leaner than burgers.

·         Don’t order double meat sandwiches.

·         Order a baked, broiled, or grilled fish sandwich (not fried). 

·         Add flavor to sandwiches with pickles, onions, lettuce, tomatoes, mustard and ketchup (not bacon).

·         Try asking for a wheat or whole-grain bun.

·         Hold the mayonnaise and other calorie-laden sauces.

·         Drink water, diet soda or skim/low-fat milk rather than regular soda.
 

For more information and tips on eating health in restaurants visit www.americanheart.org/eatingout .
 

The healthcare reform bill signed by the President in March 2010 includes a new menu labeling initiative. The bill will require chain restaurants (20 or more locations nationwide) to post calorie information at the point-of-purchase (menus, menu boards or drive-thru menu boards) and make additional nutrition information available upon request. It may take up to one year for the FDA to implement this nationwide menu labeling requirement.