Sample Menus for Healthy Eating Out

Salad bars and buffets

American food

Fast food

• Dark leafy greens, plain fresh vegetables, beans, fruit, and flavored gelatin

• Low-fat or fat-free salad dressing, or vinegar with a little oil

• Roast chicken or turkey breast

• Grilled chicken and vegetables

• Broiled or grilled fish

• Low-sodium vegetable or bean soup

• Turkey sandwich on whole wheat bread with cranberry sauce or mustard

• Broiled, roasted, or grilled chicken sandwich—without mayonnaise or sauce

• Chicken or whole-bean burrito—without cheese or sour cream

• Baked potato with chives

• Garden salad with low-fat or fat-free dressing

Asian food

Mexican food

Italian food

• Steamed dumplings

• Fish, chicken, or tofu stir-fried with vegetables—without soy sauce

• Sushi or sashimi

• Steamed rice or boiled noodle dishes

• Chicken tandoori

• Steamed vegetables with steamed or grilled chicken

• Whole beans and rice

• Steamed corn tortillas without butter or salt

• Chicken or fish fajita

• Arroz con pollo (chicken and rice)

• Chicken or whole-bean burrito or soft taco—without cheese or sour cream

• Minestrone soup

• Pasta with tomato sauce or sautéed vegetables (pasta primavera)

• Tortellini in tomato sauce

• Pizza with vegetable toppings and little or no cheese or low-fat cheese