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.

Mexican

  • 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.

Pizza

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

Chinese/Asian

  • 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.

Italian

  • 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.

Steakhouse

  • 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.

Recommended Content

People also viewed...

You recently viewed...

Personalization is OFF. Your personal browsing history at Mass.gov is not visible because your personalization is turned off. To view your history, turn your personalization on.

Learn more on our .

*Recommendations are based on site visitor traffic patterns and are not endorsements of that content.