How to order
HEALTHIER MEALSin restaurants
Americans areeating in restaurants
more than ever before
The average adultbuys a meal or snack
5.8 times per week
An averageserving can feed
3 adults
Restaurant meals cancontain more than1500 mg of sodium
in one meal
Restaurant meals are higher incalories making it difficult
to manage your weight
They're alsohigher in sugar
which in excess can affect
weight, inflammation,
teeth and mood
If you depend oneating out frequently
follow these guidelines...
Opt for half a deli sandwich the bread isoften larger than store bought varieties.
Avoid specialty breads such as foccacia orrolls on sandwiches. Choose whole grain or
sourdough bread instead.
Avoid anything mixed with heavy sauces or
mayonnaise (a restaurant may add significantly
more mayo than you would at home).
Get your salad dressings, sauces & gravies on
the side so you can control the amount that is used.
Eat half or quarter of a regular
entrée or split the meal with a friend.
Avoid deep fried meats or those covered in gravy.
Avoid “supersizing” combo meals. They may be an
economic value, but they can add up to 2000
calories for one meal.
Choose salad, fruit or vegetable soup as a side
instead of french fries or chips.
Order simple, whole foods with few ingredients.
Skip or share one dessert.
Small changes inwhat you order
will help you decrease
calories, sodium and sugar
If you can eat moremeals at home...
do that
Visit RealLivingNutrition.com for nutritionguides, recipes and programs. Pick up a copy ofour Fresh Start Cookbook and Pantry Guide
below.
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