A Guide to Dining Out – Good and Poor Menu Choices
When eating away from home it can be difficult to select foods which satisfy your nutritional goals. However, it is possible, with extra care, to select healthy foods from restaurants using our guide below. We have a similar menu guide for takeout.
Asian Restaurants
Eating ChineseGood Choices
- Soups
- Stir fry vegetables, chicken, seafood, lean meat
- Steamed rice
Poor Choices
- Deep fried food in batter
- Spring rolls
- Fried rice
- Prawn crackers
- Sweet and sour
- Deep fried ice-cream
French Restaurants
Eating in FranceGood Choices
- Clear soups
- Grilled fish and meats
- Jacket potatoes (no sour cream)
- Natural oysters and prawns (no sauces)
- Fresh fruit
- Fruit crepes
Poor Choices
-
Creamy soups
- Cream sauces
- French fries
- Soufflé
- Mousses
Greek/Lebanese Restaurants
Eating in GreeceGood Choices
- Grilled calamari
- Grilled fish
- Stuffed vine leaves
- Souvlaki
- Shish Kebab
- Pita bread
- Stuffed tomatoes
- Tossed salad (no dressing)
- Yogurt and cucumber dip (Tzatziki)
Poor Choices
- Dishes in oily/creamy sauces
- Deep fried calamari
- Deep fried goats cheese
- Baklava
- Fried falafel
- Moussaka
Indian Restaurants
Eating IndianGood Choices
- Chapati/roti
- Dahl
- Grilled pappadum
- Tandoori chicken breast
- Steamed rice
Poor Choices
- Samosa
- Creamy curries
Italian Restaurants
Eating ItalianGood Choices
- Pasta with meatless sauce, e.g. marinara, vegetable, napoletana
- Ricotta and spinach cannelloni or ravioli with tomato sauce
- Vegetarian lasagna with reduced fat cheese
- Minestrone Soup
- Tossed salad (avoid dressing)
- Plain bread/rolls
- Sorbet
Poor Choices
- Pasta with cream, butter, oil-based sauces
- Meat lasagna
- Meat cannelloni
- Italian sausage
- Fried calamari
- Garlic and herb breads
- Veal parmigiana
Japanese Restaurants
Eating JapaneseGood Choices
- Sushi
- California rolls
- Sashimi
- Steamed rice
- Miso soup
Poor Choices
- Tempura
- Sukiyaki
- Teppan Yaki
Mexican Restaurants
Eating MexicanGood Choices
- Burritos/Tacos/Enchiladas with lean chicken/meat or beans
- Salad
- Fajitas (chicken/beef)
- Gazpacho soup
Poor Choices
- Frijoles (refried beans)
- Guacamole
- Sour cream
- Tortillas
- Nachos
Thai Restaurants
Eating ThaiGood Choices
- Hot & Sour Soup (Tom Yum)
- Grilled beef salad
- Thai beef/chicken salad
- Stir fry vegetables
- Steamed rice
Poor Choices
- Green/red curry
- Coconut rice
- Cream/coconut/peanut sauces
Vietnamese Restaurants
Eating Vietnamese Spring RollsGood Choices
- Peanut sauce/satay
- Fritters
- Deep fried dishes
Poor Choices
- Vegetable soup and bean curd
- Rice paper roll & chilli sauce
- Stir fry vegetables in soy sauce
- Cabbage rolls
Vegetarian Restaurants
Eating VegetarianGood Choices
- Brown rice or pasta with steamed vegetables
- Stir frys
- Baked/grilled vegetables
- Salads (no dressing)
Poor Choices
- Pastry items - pies, pasties
- Fried foods
- Cream sauces
Related Pages
- A Guide to Fast Food – Good and Poor Menu Choices when eating take-out / takeaway
- Substituting Foods — to make dishes healthier.
- Making good food choices when eating at a buffet
- Guide to Eating Out — how to make a good choice when getting take out.
- Restaurant Healthy Eating — getting the most out of what they have to offer.
- Food Safety — Foods and water can be a source of contamination and have the potential to make you sick if care is not taken.
Any comments, suggestions, or corrections? Please let us know.
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