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’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

Last Updated: 28/02/2019