Dining Out Guide

Dining Out Guide
Contents
Dine out the Compass way
1
Plan before you go
2
Read menus with ease
3
Know what to ask
4
Make smart choices
5
Tips for all types of restaurants
6
1. Better bets
7
2. Choose carefully
8
3. Good thinking
9
Restaurant quick picks
2
10
Dine out
the Compass
way.
You can enjoy dining out while staying on track
with your low-fat eating plan. This guide is packed
with tips and tools to help you dine out while
staying within your Max Daily Fat Number.
Take a look at this guide before heading out to
eat, and tuck it in your pocket or purse when you’re
on the go for handy reference.
Remember, you can always contact your
Compass Registered Dietitian with any questions.
At Compass, we’re here to help.
1
Plan before
you go.
Read menus
with ease.
W
T
Look for words like:
Avoid words like:
Steamed
Crispy
Poached
Fried
Roasted
Breaded
Grilled
Sautéed
Baked
Buttery
Broiled
Cheesy/au gratin
If needed, enjoy a low-fat snack before
Blackened
Gravy
dining out.
Made to order
Creamy
✓
Look for restaurants with low-fat choices.
✓
Go to healthydiningfinder.com for
selections in your area.
✓
Visit online restaurant websites to review ✓
menus and nutrition information.
✓
Call ahead to ask about low-fat options.
✓
Use your CalorieKing book to find
low-fat menu items.
✓
2
Guiding you along the way
3
4
Know what
to ask.
Make smart
choices.
GAsk the server to describe each dish and what
GFlavor foods with fat-free sauces like salsa,
accompanies it.
barbeque sauce, teriyaki sauce, lemon, and lime.
?
GAsk that your food be prepared without
GChoose fresh fruit, or a salad without
butter, margarine, or any oil.
dressing, in place of fries or slaw.
GAsk for all sauces on the side.
GBring your own fat-free salad dressing.
GAsk for a low-fat substitute if your selection GChoose low-fat breads like sourdough
comes with a side like fries or rice (which is often
and whole wheat. Avoid
prepared in butter or oil).
fatty rolls, biscuits, and cheesy breads.
GEnjoy fruit or sorbet
for dessert.
Guiding you along the way
5
Tips for all
types of
restaurants.
Remember:
Better bets.
Visit:
healthydiningfinder.com
to look for low-fat
restaurant options.
Planning
is key.
GSelect restaurants that are willing to
accommodate special requests.
GStick to meals and portion sizes that are
within your Max Daily Fat.
GRemember to ask to have the cook use no
oil when preparing stir-fry dishes, and put Tip:
Leave room in
your Max Daily
Fat for your
meal.
6
sauces on the side.
GChoose options with lots of steamed
vegetables, and avoid foods that are
fried or crispy.
Guiding you along the way
7
Choose carefully.
Good thinking.
GFind restaurants with low-fat options.
GRestaurants want to make
Many of the national chains offer nutritional your experience enjoyable,
information online.
so speak up, make your
GAvoid dishes with lots of cheese, sour cream,
preferences clear, and ask
Remember:
Restaurants
will be happy
to help.
guacamole, and mayonnaise.
for low-fat substitutions.
GStay away from creamy sauces and look for GGet creative and make a meal by choosing
tomato-based sauces.
GLook for low-fat grilled or broiled fish dishes,
skinless chicken breast, and turkey. Ask for
leaner-cut meats like
round and loin trimmed of
visible fat.
several low-fat appetizers, or mix and match parts of different meals. For example,
instead of pasta with alfredo sauce, ask for tomato sauce on the side.
GLet your server know that your request is
because of a medication that you're taking.
GEnjoy a low-fat snack before you head out
so you’re not tempted by higher-fat options.
8
Guiding you along the way
9
Total fat grams
Restaurant quick
picks.
We’ve put together a short list of some low-fat food
selections at some of the most popular restaurant
chains.* Since restaurants often change their recipes
and menu items, fat grams may change too. So it’s
important that you check restaurant websites for their
latest offerings and fat values
before you go.
Tip:
GTry only those items that
fit within your own Max
Daily Fat number.
Ask to hold
the mayo, salad
dressing, and/or
cheese on your
order.
GVisit the restaurant website
so you can also add your own low-fat favorites
to this list.
10
*If you have dietary restrictions for additional medical conditions, consult with your
healthcare provider to see if these foods are right for you.
Applebee’s Neighborhood Grill & Bar®
Plain Baked Potato
0.5
Cup of Chicken Noodle Soup
4
Bowl of Chicken Tortilla Soup
9
Pepper-Crusted Sirloin and Whole Grains9.5
House Salad with Fat-Free Italian Dressing 15
Napa Chicken and Portobello
16
Arby’s®
Light Italian Dressing
Chopped Side Salad
Junior Ham and Cheddar Melt
Junior Roast Beef Sandwich
Junior Bacon Cheddar Melt Chopped Farmhouse Salad Turkey
Classic Roast Beef Sandwich with Arby Sauce
1
5
6
8
12
13
14
Burger King®
Apple Slices Tendergrill® Chicken Sandwich without Mayo
Big Fish Sandwich without Tartar Sauce Whopper Jr.® without Mayo
Egg and Cheese Sandwich 3 Piece Chicken Strips with Barbeque Sauce
0
9
9
10
11
17
Guiding you along the way
11
Total fat grams
Chick-fil-A®
Fruit Cup
12-count Grilled Nuggets
Grilled Chicken Sandwich
Grilled Market Salad with Reduced-Fat Berry Vinaigrette
Grilled Chicken Cool Wrap®
Grilled Chicken Club
0
4.5
5
8.5
13
14
Chili’s Grill & Bar®
3 Corn Tortillas
Seared Shrimp and Chicken Fajita Combo
House Salad, Use Salsa for Dressing, No Croutons
Cup of Southwest Chicken Soup
Lighter Choice Margarita Grilled Chicken
Lighter Choice Mango Chili Chicken
2.5
5
5
5
13
17
Chipotle (Build Your Own)
Romaine Lettuce
3 Soft Corn Tortillas
Fajitas Vegetables
Fresh Salsa
Bean, Black, or Pinto
White Rice
Chicken or Barbacoa
12
0
0
0.5
0 -1.5
1
4
7
Total fat grams
Dairy Queen®
Grilled Chicken Garden Salad
2
Light Ranch Dressing
4.5
Kid Size Vanilla Cone
4.5
Crispy Chicken Garden Salad with Light Italian
14
Hamburger14
Grilled Chicken Sandwich with Mayo
16
Dunkin’ Donuts®
Ham, Egg and Cheese on English Muffin
Egg White Veggie Flatbread
Honey Bran Raisin Muffin
Bacon, Egg, and Cheese on a Pretzel Roll Request All Coffee with Skim Milk
KFC®
Sauces: Honey Barbeque, Sweet and Sour
Corn on the Cob
Barbeque Baked Beans
Mashed Potatoes with Gravy
Kentucky Grilled Chicken® Breast with Skin
Original Recipe Chicken Breast with Skin
8
9
13
13
0
0.5
1.5
4
7
14
Guiding you along the way
13
Total fat grams
McDonald’s
Fruit and Yogurt Parfait
Low-Fat Balsamic Vinaigrette
Artisan Grilled Chicken Sandwich Egg White Delight
Hamburger Grilled Chicken Snack Wrap with Barbeque Sauce Premium McWrap® Chicken Sweet Chili Grilled Egg McMuffin Any of the Premium Salads with Grilled Chicken
with Low-Fat Balsamic Vinaigrette or Low-Fat
Italian Dressing
Olive Garden®
Minestrone Soup
1 Bread Stick
1 Serving of Salad with Low-Fat Dressing
Baked Tilapia with Shrimp
Rotini (Gluten Sensitive) with Marinara/Shrimp Spaghetti with Meat Sauce (Lunch Portion)
14
2
2.5
6
8
8
8
10
13
9 -14
1.5
2.5
3.5
12
14.5
16
Total fat grams
Outback Steakhouse®
Plain Baked Potato
Seasoned Rice
Chicken on the Barbie
Grilled Asparagus
Simply Grilled Mahi
Victoria’s Filet® 6 oz.
Outback Special® 6 oz.
i
Panera Bread®
Fruit Cup
Smoked Turkey Breast Sandwich
Blueberry Bagel with 1 oz. Reduced-Fat Cream Cheese
Half Tuna Salad on Honey Wheat
Half Thai Chicken Salad with 1½ tbsp. Low-Fat
Thai Vinaigrette
Half Frontega Chicken Panini
Strawberry Poppyseed and Chicken Salad
with No Dressing
Visit:
healthydiningfinder.com
to look for low-fat
restaurant options.
0
2
2
4
4
9
13
0
3.5
7.5
8
11
12
13
15
Total fat grams
16
Red Lobster®
Broccoli (side)
Chilled Jumbo Shrimp Cocktail
Baked Potato
Wild Rice Pilaf (side)
LighthouseTM Broiled Sole with Broccoli
Snow Crab Legs with Corn/Potatoes
Main Lobster Steamed with Corn/Potatoes
Cup of Seafood Gumbo
7 oz. Peppercorn Grilled Sirloin
Cheddar Bay Biscuit
0.5
0.5
0.5
3
3
5
5
7
9
10
Starbucks®
Classic Whole-Grain Oatmeal
Fruit, Nut and Seed Medley
Flourless Chewy Chocolate Cookie
Petite Vanilla Scone
Reduced-Fat Turkey Bacon Breakfast Sandwich
Birthday Cake Pop
Spinach and Feta Breakfast Wrap
Ham and Swiss Panini
Zesty Chicken and Black Bean Salad Bowl
2.5
3
4.5
4.5
6
9
10
10
15
Total fat grams
Taco Bell®
Fresco Chicken Soft Taco
Black Beans and Rice
Fresco Steak Soft Taco
Fresco Crunchy Beef Taco
Fresco Burrito Supreme (Chicken/Steak)
Bean Burrito
3.5
4
4.5
8
8-9
11
Wendy’s®
Apple Slices
Garden Salad without Dressing
Baked Potato with Sour Cream
Asian Cashew Chicken Salad with Light Asian Dressing
Large Chili
Jr. Hamburger
Apple Pecan Grilled Chicken Salad with Light
Honey French Dressing
4-Piece Chicken Nuggets
Jr. Cheeseburger
note: All brand or product names are
registered trademarks or trademarks of
their respective owners, none of whom
are affiliated with, connected to, or
sponsors of Aegerion Pharmaceuticals.
Aegerion Pharmaceuticals does not
endorse any particular brand or product.
Remember:
0
0
3.5
5
7
10
11
12
13
Look at your
CalorieKing
book for more
selections.
Questions? Contact your Compass Registered Dietitian
or your Compass Care Manager. We’re here to help.
Call1-855-898-2743
[email protected]
©2015 Aegerion Pharmaceuticals, Inc. All rights reserved.
COMP/US/363/07-15