152 Unit 2 Nutrition and Wellness
Copyright Goodheart-Willcox Co., Inc.
Choosing Wisely When
Eating Out
Cooking and eating more meals at home can
help people control calorie intake. Studies show
that eating out puts people at increased risk of
weight gain. Planning ahead by packing healthy
meals at home to eat at school or work can help
people make better food choices. When people
do eat out, they can follow a few tips to make
choices that will fi t into a healthy diet.
Use Menu Information
Federal requirements make it easier for
consumers to choose wisely at some eateries.
Menus at many restaurants must show the
number of calories in standard food and drink
items. These requirements apply at restaurants
with 20 or more locations. The ruling includes
restaurant-type foods sold at places like grocery
stores and movie theaters. Many vending
machines are required to post calorie informa-
tion, too. More detailed nutrition information
must be provided if consumers ask for it. Seeing
the number of calories in foods before ordering
can help people make choices that fi t into their
daily needs (Figure 8.14).
In restaurants that do not post calories, a
little knowledge can help consumers choose
wisely. The more varied a menu is, the easier
it is to fi nd healthy food options when eating
out. For instance, a family restaurant is likely to
give more choices than a fast-food restaurant.
However, even the limited menus at many fast-
food restaurants offer some health-oriented
foods. Look for menus that list items such as
fruits, vegetables, and salads as optional sides.
In any type of restaurant, menu terms can
give clues about the food. Many menu items are
high in fat, sugars, and sodium. Watch out for
buttered vegetables, fi sh broiled in butter, and
pasta with butter sauce. Be aware of items served
with cream sauces, gravy, or cheese. Notice items
that are breaded, fried, or wrapped in pastry, too.
These items are all likely to be high in fat, which
adds extra calories. Keep in mind that many
soups and sauces are high in sodium. Smoked,
pickled, and barbecued foods are also likely to be
high-sodium items. In addition, foods prepared
by these methods have been shown to contain
compounds that may cause cancer.
Order with Care
You can control how restaurants prepare food by
ordering items that are made according to your pref-
erences. Keep in mind what you have learned about
shopping for and preparing food when ordering.
For health-conscious menu selections, choose foods
prepared with low-fat cooking methods. Ask to
have foods prepared without salt or butter. Request
that high-fat sauces and dressings be served on the
side. You can add just enough to fl avor, rather than
smother, your food. Choose whole-grain rolls when
they are available. Select a fresh vegetable salad
instead of French fries to go with a meal. Go easy on
salad dressing and toppings such as bacon bits and
cheese. Opt for fresh fruits in place of rich pastries or
heavy ice creams for dessert.
Remember, the amount of food eaten affects
calorie intake as well as fat, sodium, and sugar
consumption. At fast-food restaurants, choose
regular rather than large-sized items. At full-
service eateries, ask for a petite or half-sized
Salads
Zesty Quinoa Salad (290 calories) $2.50
Tender quinoa, black beans, cilantro, and c
with lime vinagrette.
Roasted Veggies (205 calories) $2.25
Seasonal, roasted vegetables marinated in
Rustic Potato Salad (315 calories) $2.55
Tender new potatoes tossed with whole-gr
diced cherry peppers, and scallions.
Sandwiches
Spicy Chicken Wrap (791 calories) $8.9
Grilled chicken breast, black beans, avocad
and Monterey Jack cheese wrapped in a whol
Vegetarian Focaccia (605 calories) $6.9
Roasted red peppers, marinated artichokes
caps sun dried tomatoes Provolone cheese la
Andresr/Shutterstock
Figure 8.14 Use nutrition information on the menu
to help you with your food choices. Most restaurants
must supply this information, so ask waitstaff or the
cashier if you do not see it.
Copyright Goodheart-Willcox Co., Inc.
Choosing Wisely When
Eating Out
Cooking and eating more meals at home can
help people control calorie intake. Studies show
that eating out puts people at increased risk of
weight gain. Planning ahead by packing healthy
meals at home to eat at school or work can help
people make better food choices. When people
do eat out, they can follow a few tips to make
choices that will fi t into a healthy diet.
Use Menu Information
Federal requirements make it easier for
consumers to choose wisely at some eateries.
Menus at many restaurants must show the
number of calories in standard food and drink
items. These requirements apply at restaurants
with 20 or more locations. The ruling includes
restaurant-type foods sold at places like grocery
stores and movie theaters. Many vending
machines are required to post calorie informa-
tion, too. More detailed nutrition information
must be provided if consumers ask for it. Seeing
the number of calories in foods before ordering
can help people make choices that fi t into their
daily needs (Figure 8.14).
In restaurants that do not post calories, a
little knowledge can help consumers choose
wisely. The more varied a menu is, the easier
it is to fi nd healthy food options when eating
out. For instance, a family restaurant is likely to
give more choices than a fast-food restaurant.
However, even the limited menus at many fast-
food restaurants offer some health-oriented
foods. Look for menus that list items such as
fruits, vegetables, and salads as optional sides.
In any type of restaurant, menu terms can
give clues about the food. Many menu items are
high in fat, sugars, and sodium. Watch out for
buttered vegetables, fi sh broiled in butter, and
pasta with butter sauce. Be aware of items served
with cream sauces, gravy, or cheese. Notice items
that are breaded, fried, or wrapped in pastry, too.
These items are all likely to be high in fat, which
adds extra calories. Keep in mind that many
soups and sauces are high in sodium. Smoked,
pickled, and barbecued foods are also likely to be
high-sodium items. In addition, foods prepared
by these methods have been shown to contain
compounds that may cause cancer.
Order with Care
You can control how restaurants prepare food by
ordering items that are made according to your pref-
erences. Keep in mind what you have learned about
shopping for and preparing food when ordering.
For health-conscious menu selections, choose foods
prepared with low-fat cooking methods. Ask to
have foods prepared without salt or butter. Request
that high-fat sauces and dressings be served on the
side. You can add just enough to fl avor, rather than
smother, your food. Choose whole-grain rolls when
they are available. Select a fresh vegetable salad
instead of French fries to go with a meal. Go easy on
salad dressing and toppings such as bacon bits and
cheese. Opt for fresh fruits in place of rich pastries or
heavy ice creams for dessert.
Remember, the amount of food eaten affects
calorie intake as well as fat, sodium, and sugar
consumption. At fast-food restaurants, choose
regular rather than large-sized items. At full-
service eateries, ask for a petite or half-sized
Salads
Zesty Quinoa Salad (290 calories) $2.50
Tender quinoa, black beans, cilantro, and c
with lime vinagrette.
Roasted Veggies (205 calories) $2.25
Seasonal, roasted vegetables marinated in
Rustic Potato Salad (315 calories) $2.55
Tender new potatoes tossed with whole-gr
diced cherry peppers, and scallions.
Sandwiches
Spicy Chicken Wrap (791 calories) $8.9
Grilled chicken breast, black beans, avocad
and Monterey Jack cheese wrapped in a whol
Vegetarian Focaccia (605 calories) $6.9
Roasted red peppers, marinated artichokes
caps sun dried tomatoes Provolone cheese la
Andresr/Shutterstock
Figure 8.14 Use nutrition information on the menu
to help you with your food choices. Most restaurants
must supply this information, so ask waitstaff or the
cashier if you do not see it.