When you’re out to eat…

  • Order from the menu instead of the all-you-can-eat buffet.
  • Order foods that are steamed, grilled, or baked instead of fried, battered or sautéed.
  • Avoid buttery or creamy sauces and gravies.
  • Order an appetizer or side dish as your main meal, or share a meal with a friend
  • Ask for a whole wheat instead of white bread or roll
  • Ask for salad dressing on the side. This way, you choose how much you use.
  • Choose meals with lots of vegetables, such as stir fries
  • Eat only half the meal, and take the rest home
  • Ask for water or order low-fat or fat-free milk, unsweetened tea, or other drinks with no added sugars.

Eat smart everywhere you go:

Fast food

  • Choose the "small" or "medium" size for your main item, sides, and drinks.
  • Choose regular hamburgers instead of double cheeseburgers with extra bacon and mayonnaise.

Sub shop

  • Choose roast beef or turkey instead of a mayonnaise-based sub, such as tuna or chicken salad.
  • Choose a 6-inch sub rather than the 12-inch sub.
  • Load up your sub with lots of vegetables, such as lettuce, tomatoes, onions, pickles, peppers and cucumbers.


  • Leave off the sour cream and guacamole.
  • Go easy on chips, nachos, and large fried items like taco salads.
  • If you order a large burrito, save half for later. Some burritos can have up to 1,100 calories.


  • Order pizzas with lots of vegetables and no meats - this can cut the calories almost in half.
  • Ask for thin crust.


  • Avoid fried items such as egg rolls, fried rice, fried dumplings, tempura, and wontons.
  • Choose dishes with lots of vegetables, such as shrimp and broccoli.


  • Order pasta with marinara sauce instead of white, creamy sauces.
  • Instead of pasta as a side, ask for a vegetable side dish or a salad.
  • Limit yourself to one piece of bread or roll.


  • Order filets and flanks instead of steak tips.
  • Avoid added butter and sauces for your steak.
  • For a side, order a ,vegetable, baked potato or sweet potato instead of garlic mashed potatoes

This information is provided by the Department of Public Health.