Healthy Choices While Eating Out

Most people like to go out for dinner from time to time. But eating out several times per week can lead to unhealthy choices. Below are some tips for going to a restaurant or other places to eat that are adapted from the Unlock Food.ca’s guide to Eating Out.

Choose More Often	Choose Less Often
Lower fat and whole-grain products, such as: whole wheat, rye or multi-grain breads, rolls, tortillas, bagels, pancakes, English muffins, hot and cold cereals, pasta, rice, couscous, quinoa, and barley	Refined baked goods high in fat, such as: Croissants, Danishes, donuts, and certain muffins
Broth-based soups	Cream-based soups
Meals that include vegetables. If choosing salad, ask for salad dressing on the side to control the amount used	Vegetables that are deep-fried or cooked in butter, cream, cheese, peanut, or coconut sauce. Salads covered in dressing (Dressing may be loaded in fat, sugar, and preservatives)
Meat, fish, poultry, or alternatives prepared using low-fat cooking methods such as: steaming, broiling, roasting, baking and barbecuing	Foods that are breaded or fried, such as: meat, fish, poultry, or alternatives, and vegetables like potatoes
Lower fat milk such as skim, 1% or 2%. Ask for milk instead of soda for children’s meals	Higher fat milk (3%), cream and chocolate milk
Low-fat desserts such as fresh, canned or frozen fruit, milk pudding, sherbet, gelatin, angel food cake, and low-fat frozen yogurt	High-fat desserts

What Restaurants Can Do

The Thunder Bay District Health Unit provides support to food service operators who want to offer healthy menu options for their guests. Check out our Restaurateur's Guide to Healthy Menus, Special Diets & Food Safety (PDF). Inside you will find information on:

Customer eating habits
Moving towards a healthier menu
Stepping up the kids menu
Food allergies
Keeping your food safe

For Further Information

Call the Nutrition Program: (807) 625-5900

or toll-free 1-888-294-6630