Healthier Meals on the GO!

Eating out doesn’t have to be the death sentence for your nutritional plans or goals. With a little planning you can enjoy your time out and get the benefits of a healthy meal.

• Plan your meal out in advance if possible
• Keep the meal small, restaurants have a tendency to increase the portion sizes.
• No salad dressing, this has loads of fats and too many excess calories.
• Eat half of the portion size on the plate and take the rest home.
• Keep the meal simple – the more complex the meal the more hidden calories and/or items.

Chinese:
Steamed meats & vegies: calories – 221, Protein – 41, Carbs – 8, Fat 2
Beef broccoli: calories – 300, Protein – 22, carbs – 22, Fat – 14

Italian:
Grilled chicken, steak or fish, served with vegies: calories 192, protein – 35, carbs – 7, fat – 2
Minestrone soup: calories – 101, protein – 5, carbs – 18, fat – 1
Chicken, steak, fish or shellfish in arrabiata sauce – calories – 156, protein – 21, carbs – 4, fat – 5

Mexican:
Chicken fajitas: calories – 221, protein – 40, carbs – 8, fat – 2
Carne asada: calories – 300, protein – 34, carbs – 4, fat – 10
Taco salad: calories – 330, protein – 22, carbs – 20, fat – 19

Steakhouse:
Tri tip: calories – 336, protein – 48, carbs – 0, fat – 16
New York Strip – calories – 505, protein – 72, carbs – 0, fat – 24

Seafood:
Any fish grilled, broiled, seared or blackened without sauce: calories – 312, protein – 34, carbs – 0, fat – 18
Steamed lobster: calories – 135, protein – 28, carbs – 1, fat – 1
Oysters: calories – 114, protein – 12, carbs – 6, fat -4