Web File
   A guide to help you make healthy choices
     at your favorite local restaurants.
          the 
    EATING 
        OUT
       guide
                        Web File
   Eating smart is easy!
   Welcome to the Healthy Harford,Inc.Eating Out Guide.This guide
   was designed to help you eat smart and make healthy choices when
   it comes to fast food and local chain restaurants.Keep the guide
   handy by tucking it inside the glove compartment of your car or
   above your car’s sun visor.The major trend in nutrition today is to
   eat a diet low in all types of fat.Experts recommend limiting dietary
   fat intake to 30% of calories.In a day,* a moderately active woman
   should aim for roughly 1400-2200 calories,45-75g fat and 2400mg
   or less sodium.Men should aim for 2200-3000 calories,75-100g fat
   and 2400mg or less sodium.
   To determine a 30% fat allowance,use this formula:
   30% x 2,000 calories = 600 calories
   divided by 9 calories per gram of fat = 66.66
   or 67 grams of total fat allowable per day.
   To use this guide,find your favorite foods and compare them with
   other menu items from the same restaurant as well as similar foods
   from other restaurants.Make healthy choices based on the
   information the guide provides.Remember,you can eat healthy at
   your favorite restaurants if you choose carefully.It’s that easy,and
   you’ll be on your way to healthy living.Always follow your physician’s
   instructions regarding specific dietary guidelines.
             *Based on USDA food consumption data.
                             Web File
   Table of Contents
   Healthy Dining Tips . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
   Restaurant Listings  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
   Chinese Food Facts  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
   Italian Food Facts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25
   Lifestyle Choices - Nutrition . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
   Lifestyle Choices - Weight . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
   Lifestyle Choices - Cholesterol  . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
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   Healthy Dining Tips      Web File
   Remember to look at portion sizes offered when dining out.
   1. Being first is best–order your food first when dining with others.
    It will help to lessen the chance that you will change according to 
    what others order.If you know the restaurant,plan in advance 
    what you’re going to eat.If you don’t know the restaurant,call 
    ahead and find out what type of food is served.
   2. Salad bar items such as eggs,cheeses,meats,croutons,bacon bits,
    mayonnaise based salads,and creamy dressings are items to avoid.
    While fat-free or low fat dressings offer a healthier choice,creamy 
    dressings may occasionally be used.The health conscious method 
    is to order dressing “on the side”and simply dip your fork into the
    dressing and then into the salad.This will allow you to enjoy the 
    taste while you use a minimal amount of this high fat option.
   3. Avoid fried foods.Order broth or vegetable-based soups.Choose
    grilled or roasted meat,fish,or poultry,and steamed vegetables.
    Avoid cream-based sauces (such as Alfredo).
   4. Choose whole grain breads and pastas.
   5. Instead of regular potato chips,choose baked chips or pretzels,
    or better still choose a piece of fruit.
   6. Remove visible fat from meats.When eating chicken,
    remember to remove all of the skin.
   7. Increase your intake of fresh or cooked vegetables,
    and make them the focal point of the meal.
   8. Ask for substitutions to high fat options when dining out.
    For example,ask for marinara sauce instead of a creamy alfredo
    sauce,or choose a baked potato,minus the butter and sour cream,
    instead of french fries.
   9. Ask for egg substitutes when ordering breakfast out.You’re the 
    customer,so don’t be afraid to ask for modifications to a dish 
    (for example,ask for broiled fish with lemon only,no butter).
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