Eating Out in Greenville

Transcription

www.EastCarolinaHeartInstitute.com
Eating out is fun and can be healthy. This handout is
intended to give you some suggestions on lower fat,
lower calorie meals that taste great from the various
restaurants around town. If you eat out more than
three times per week, you should pay close attention
to your menu choices and portion sizes.
Several restaurants have participated in the NC
Prevention Partners Winner’s Circle Healthy Dining
program. Those restaurants put the purple star and
fork icon on the menu items that were lower in fat,
cholesterol and sodium. Although that program is no
longer active, you might still find some restaurants use
that icon.
If your favorite item is not on the healthy choice list,
you may be able to make it into a lower fat and lower
calorie dish with a little imagination. Most restaurants
are more than willing to accommodate your healthy
lifestyle. Start by asking that your food be prepared
without oil or butter. Request low-fat or fat-free salad
dressing. Order the condiments on the side to control
how much you eat. Instead of getting French fries as
a side item, try vegetables, fruit or a baked potato.
Rather than loading your baked potato with butter,
sour cream and cheese, try salsa or fat free dressing
instead. And remember to watch those portion sizes.
Vidant Health has become very progressive in
providing its staff and visitors with healthy food. Pick
Well Live Well represents food options available at
Vidant Health eateries including the cafeterias and
vending machines. These options meet a certain
criteria to help maintain a balanced diet. You will find
a Pick Well Live Well icon on foods that meet this
heart healthy criteria.
My Plate is part of a larger communications initiative
based on 2010 Dietary Guidelines for Americans to help
consumers make better food choices.
Eating out is fun but remember to
treat yourself right.
Tips for Eating Out
•Don’t be afraid to ask questions or ask for a healthier
option!
•Order seafood, chicken, or non-fried lean meats.
Order smaller portions or divide the meal and take
half home.
•Minimize fried foods such as French fries, fried meats,
or fried appetizers.
•Order vegetable toppings and limit meat and cheese
toppings on your pizza. Choose thin crust. Eat fewer
slices.
•Limit salads made with mayonnaise such as potato
salad, tuna salad, and cole slaw.
•Anticipate that any alcohol will increase your appetite
and the amount of calories consumed.
•If the dinner is later than usual, have a healthy snack
at home so you will not be famished when you select
your menu it.
Anchalee Thai
Blimpie
Healthy Choices: There are a number of soups such
as the Vegetable and Soup with Tofu and salad choices
which might good options as a main course if you like
spicy lime sauce. The stir fry veggies, steamed tofu or
steamed Ginger Scallion Fish might be good entrees
to choose. You might want to stay away from coconut
sauce or any fried options including fried rice.
Nutrition Facts online:
www.blimpie.com/menu/nutritional_info.html
Healthy Choices: Blimpie has a “Lighter Stuff ” menu
with items under 400 calories and 6 grams of fat. Try
the Asian Teriaki Chicken, Veggie Salad, Turkey with
Sweet & Spicy Mustard, Ham and Pepper Relish, or the
Deli Trio 6” subs. Their 6” Buffalo chicken sub without
dressing has only 170 calories!
a Tavola! Market Café
Healthy Choices: You may want to try the Low-Carb
Catch Salmon or the Grilled Veggie Panini. They also
have “In-Tone Fitness Lo-Cal Selections” for lunch
that includes Whole Wheat Primavera, Baked Chicken
Cacciatore, and Grilled Tuna Salad.
Applebee’s Neighborhood Grill
Nutrition Facts are available online:
www.applebees.com
Healthy Choices: Applebee’s includes a section of
their menu under 550 calories. You can select from
Shrimp Peppercorn Steak, Sirloin and Shrimp, Chicken
and Portobellos or Shrimp and Rice. They also have 5
entrees endorsed by Weight Watchers that include a
choice of Tilapia, Shrimp and Spinach, Chipotle Chicken,
Steak and Potato or Paradise Chicken Salad.
Boli’s 5th Street Pizzeria
Healthy Choices: Ask for less cheese when ordering
pizza and go for the leaner cuts of meat (such as
turkey, grilled chicken, and ham) when looking at the
sandwiches. Be sure to check out the salad selections
but choose the low-fat dressings.
Breugger’s Bagels
Healthy Choices: Breuggers has a menu of items under
550 calories – many with less. They offer a Skinny Bagel
for breakfast which can be combined with egg whites
and sundried tomatoes for a sandwich. They have a
choice of soups and skinny bagels for lunch and have a
Skinny Turkey Sandwich for 370 calories. They list five
different salads. You can choose the smaller café salad to
save calories.
Armadillo Grill:
Buffalo Wild Wings (BW3’s)
Healthy Choices: Here you have the option of
designing your own taco. You might want to select the
Chicken or Veggie Soft Taco and add the green pepper
and onions, lettuce, and tomato. When choosing the
cheese, guacamole or sour cream, go easy on them
when you put your taco together.
Healthy Choices: Here you can choose from the
grilled chicken salad, grilled blackened chicken salad, or
grilled chicken sandwich without feeling guilty. Try their
naked chicken tenders that are grilled instead of fried.
You can choose a Veggie Boat as a side that includes
celery and carrot sticks as well as fat-free ranch dressing.
Remember to ask for your food to be prepared without
butter.
Basil’s Restaurant & Pizzeria
Healthy Choices: You may want to order Basil’s Spinach
Salad without bacon and have the dressing on the
side. For an entrée try their Blackened Salmon. Veggie
Calzone, Basil’s 2-for-1 without cheese, Tomato Patch
Pizza without cheese and the Fresh Garden Salad with
fat-free dressing are great choices.
Burger King
Chick-Fil-A
Nutrition Facts are available online
www.bk.com/en/us/menu-nutrition/indexhtml
Healthy Choices: For breakfast, try the fruit topped
oatmeal for 270 calories, For lunch or dinner, the
hamburger and cheeseburger are under 300 calories
and the Whooper, Jr. and double hamburger are under
400. Their Tendergrill Garden Salad is under 300. Make
sure you ask for low fat dressing. There is also a Veggie
Burger under 400. Since you can have it “your way”
build a healthy burger with lettuce and tomato. Limit
the fries. You may want to try the apple fries for under
100 calories.
Nutrition Facts are available online:
www.chick-fil-a.com/Food/Menu
Healthy Choices: Try the Chargrilled Chicken Sandwich
without mayo and add the vegetables. Also request a
plain bun for your sandwich. Skip the fries and order
a small house salad with fat-free dressing instead. The
Chargrilled chicken salad with fat-free dressing is another
good pick. Newer, healthy menu items include fresh fruit
cups, hearty breast of chicken soup and carrot and raisin
salad.
Carolina Ale House
Healthy Choices: Salmon Filet, Mariscos en Tequila
(shrimp and sea scallops with steamed veggies), beef,
shrimp and chicken Fajitas, Enchilada Verde (Corn tortilla
with chicken, onions and peppers; served with rice and
beans), Ensalada con Pollo (chicken with onions and
peppers served with a tossed salad with tomatoes,
cucumbers, red onions and cheese). Winner’s Circle
items are labeled with the star and fork symbol.
Healthy Choices: Try the peel and eat shrimp as your
entrée. You can add grilled chicken or fish to the Ale
House Salad or order the blackened tuna or chicken
sandwich. Be careful of the mayo. If you order the
veggie burger ask them to hold the fried onion strips.
There are a number of fish entrees and an oriental stir
fry that sounds good. They also have a thin crust veggie
pizza on their menu.
Carolina Pizza & Pasta Works
(CPW’s)
Healthy Choices: Load up a pizza for one with lots of
veggies and skip the meat. If you want pasta, go for the
Spaghetti Marinara, or Pasta Primavera Al Rhonda. You
can add chicken or fish to a salad. Make sure they are
baked, broiled or blackened. Asian Stir Fry would also
be a good choice as an entrée.
Chefs 505
Healthy Choices: The lunch menu includes a 505
Garden or Spinach Salad to which grilled chicken or
shrimp can be added. With each sandwich you can order
a side or fruit or a salad instead of fries. There is a Low
Carb menu that offers a Grilled Chicken Caesar Wrap
or a Seared Ahi tuna The dinner menu changes daily but
each entrée is always served with a salad. Be sure to ask
for any sauces or dressings to be served on the side.
Chico’s Mexican Restaurant
Chili’s Grill & Bar
Nutrition Facts online:
www.chilis.com/EN/Pages/menu.aspx
Healthy Choices: Remember the Guiltless Grill which
gives you healthy and tasty sandwiches and entrees such
as the grilled chicken sandwich, Santa Fe Chicken Wrap
with low-fat ranch dressing or the grilled salmon.
China 10
Healthy Choices: All of the Dietitian’s Delights are
excellent choices. They include steamed veggies with
either chicken, tofu, shrimp or scallops.
Christine’s Seafood Grill & Chop
House
Healthy Choices: You can choose from many unique
menu items from the grille and the sea such as Roasted
Rainbow Trout, Seared Baha Salmon, Tomato Balsamic
Chilean Sea Bass, and the Prosciutto Wrapped Chicken.
If you simply must have a steak, choose a leaner cut, skip
the toppings, and select healthier sides such as sautéed
spinach, asparagus, baby green beans or the Chop house
vegetables. For a lighter dinner option, choose the Chop
house salad (with low-fat dressing) and a cup of the daily
homemade soup.
CiCi’s Pizza
Healthy Choices: CiCis offers thin crust pizza on their
buffet. Keep to the vegetable toppings and limit the
cheese. There are many salads and dressings. Select
any low calorie ones. Be very careful of “all you can
eat buffets”. Check the calorie counts on their website
before you go.
City Bistro
Healthy Choices: Try the Grilled Chicken Wrap or one
of the small plates such as the Blackened Tuna Lettuce
Wraps. For the larger appetites, the Grilled Tuna and
Island Roasted Pork Loin are good choices. Skip the
baked potato and opt for steamed vegetables or rice
pilaf as your sides.
Cracker Barrel
Healthy Choices: You can enjoy the oatmeal breakfast
or the assorted cereal breakfast (choose one without
added sugar) with low-fat or skim milk and fruit. Promise
Spread and low-sugar fruit spreads are available upon
request. For lunch and dinner, go for the Spicy Grilled
Catfish or Grilled Pork Chops with 2 vegetables, but
bring a friend and split the meal because the portions
are huge. When deciding on vegetables, choose from
corn, green beans, baby carrots, applesauce, pinto beans
and turnip greens. There is a County Vegetable Plate
where you can choose 4 different vegetables. However,
they may be seasoned with fat or oil. Choose fat-free
Italian dressing and ask them to hold the wedge of
cheese.
Cubbies’
Healthy Choices: Cubbies offers a Garden Burger
and Garden Salad that you can add grilled chicken to
and order the fat free ranch dressing. There is also a
grilled chicken sandwich served with fruit. For dinner
you might choose the Grilled Chicken plate with grilled
mushrooms, onions and peppers.
Daily Grind Café and Dessertery
Healthy Choices: At breakfast, the homemade granola,
fruit and yogurt parfait and the baked French toast
are good choices. For lunch or dinner, try something
from their vegetarian menu such as the Mediterranean
Pizza, Veggie Panini or Garden Wrap. There are a good
selection of salads, but order them with the low-fat
raspberry vinaigrette. Try the Roasted Seafood Salad and
the Seared Tuna with Citrus Salsa.
Dales Indian Cuisine
Healthy Choices: Dales cooks its food without
preservatives or additives. There are many vegetable
dishes to choose from including eggplant, okra and fresh
tomatoes, cauliflower and potatoes with ginger, garlic,
onions and spices. They also have lentil soup and yogurt
desserts. You might want to stay away from the menu
options that are fried.
Debu Café and Catering
Healthy Choices: You can choose from many healthy
soups, salads or sandwiches like the Veggie Panini or
Veggie Wrap. They also offer catering, providing healthy
options for your next party or business event.
Denny’s
Nutrition Facts available online:
www.dennys.com/files/nutrition_facts.pdf
Healthy Choices: For breakfast try the Veggie Omelet,
Harvest Oatmeal Breakfast or the Slim Slam. Try their
new Fit Fare Omelet with egg whites, veggies, turkey
bacon and fruit. If you’re eating lunch go with the Boca
burger, grilled chicken sandwich, or grilled chicken salad.
East Coast Wings & Grill
Healthy Choices: Their Buffalajitas sound great. You
get your choice of chicken or steak tossed with onions,
green and red peppers, and served with cheddar cheese,
shredded lettuce, diced tomatoes, Pico de Gallo and
sour cream. Ask them to hold the sour cream. You
could order the Chester Salad with one of the low fat
dressings. Be careful of anything fried. For sides you
might order the celery and carrots or the steamed
spinach.
Ernie’s Famous Subs
Healthy Choices: Try the vegetarian, roast beef, turkey
and ham subs. Make sure to hold the mayo and cheese
and choose wheat over white bread. In addition, there is
also grilled chicken and chef salads to go along with the
Veggie Wrap that makes for three healthy meal options.
Finelli’s Café
Healthy Choices: The garden salad topped with grilled
tuna, salmon, or shrimp are great choices. There are
several grilled chicken options such as the Chicken
Primavera or Chicken Pesto. You might choose the
Greens and Beans or the Rosemary grilled chicken,
salmon, Mahi Mahi or Ahi Tuna on their Healthy Entrée
list.
Golden Corral
www.goldencorral.com/menu/
Healthy Choices: Try the 3 oz. sirloin steak with 1 cup
buttered noodles and 1 cup vegetable trio or the 2
oz. carved salmon with 1 cup green beans, one baked
potato, and one piece of cornbread. Create your own
healthy meal with steamed cauliflower, steamed broccoli,
green and yellow beans, steamed cabbage or steamed
carrots and a 3 oz. serving of Bourbon Street chicken,
grilled pork chops, roast beef or steamed whitefish. To
satisfy your sweet tooth, try the sugar-free vanilla cake,
red gelatin, sugar-free blueberry pie or oatmeal bar.
Watch the portions!
Hooter’s
www.hooters.com/_images/menu/Menus/Hooters_
One_Sheet.pdf
Healthy Choices: The Smothered Chicken Sandwich,
Grilled Chicken Garden Salad, grilled fish sandwiches
and quesadillas are all great options. When choosing side
items go for the baked beans. Order the fat free Italian
dressing for your salad.
IHOP
www.ihop.com/docs/nutritionalinformation.pdf
Healthy Choices: You can choose omelets or oatmeal
from Simple and Fit choices. They have whole wheat
French Toast – remember to ask for low-calorie syrups or Fresh Fruit to increase your fiber intake. Their Simple
and Fit Fresh Fruit Crepe or Fruit and Yogurt Bowl
are great choices. For entrees you could choose the
Chicken Sandwich with fresh fruit or the Grilled Tilapia
or Grilled Balsamic Glazed Chicken.
Japan Inn
Healthy Choices: Japan Inn offers traditional Japanese
food including Hibachi style and sushi. Choose lean
options like chicken and vegetables. They also offer Miso
soup and salad. Choose to have sauces and fried foods
(including rice) in moderation if at all. Be careful of the
“All You Can Eat” option!
Jersey Mike’s Giant Submarines
www.jerseymikes.com/menu/nutrition.php
Healthy Choices: The Veggie Sandwich and Turkey
Breast Sandwich are sure to be a delight. Remember to
always choose low-fat or baked chips. There are different
sub sizes. Choose the mini for the least number of
calories or no bread at all.
Jimmy John’s
Ledo’s Pizza & Pasta
www.jimmyjohns.com/menu/nutrition.aspx
Healthy Choices: Jimmy Johns has LowFat/Low Carb
Options. Their Plain Slim #4 Turkey Brest has 401
calories and their #4 Turkey Tom 8” sub has 514. The
Hunter’s Club Unwich has 470. If you ask for mustard
instead of mayo and no cheese, calorie count on all subs
will go down.
Healthy Choices: The Veggie or Hawaiian pizzas are
great choices. Try the Grilled Pesto Chicken Sandwich,
but remember to hold the mayo. And don’t forget the
Hot Grilled Chicken Salad. Choose the lite dressing
with any salad or have the dressing on the side.
K & W Cafeteria
www.kwcafeterias.com/Menu.html
Healthy Choices: “Healthy Options” prepared in
accordance with recommendations to reduce dietary fat,
cholesterol, and sodium are indicated on the menu with
a heart icon. They have a large variety of healthy salads
to choose from with a low calorie Sweet and Sour
Spinach Dressing that sounds delicious. Some of the
healthy entrees include roast pork loin, Cuban Chicken
with black bean salsa, grilled chicken and fish. There is
a variety of vegetables to choose from that include a
Spinach and Tomato Saute, steamed vegetables, and rice
and vegetable stir fry.
KFC
http://www.kfc.com/menu/
Healthy Choices: Choose the grilled chicken instead of
fried for less fat, fewer calories, and lower sodium. Corn
on the cob and green beans are great choices for sides.
You could try the Grilled Drumstick or Thigh Value Box
or the Honey BBQ Sandwich if you are not in the mood
for chicken.
Lam’s Garden
Healthy Choices: Their menu includes a “Diet” section.
Choose from the Steamed Chicken with Broccoli, Lake
Tung Ting Shrimp, and Steamed Mixed Vegetables for
healthier and delicious Chinese dishes. Be sure to always
order steamed rice instead of fried rice.
Logan’s Roadhouse
Healthy Choices: Logans has a “Health Nut” menu with
choices under 550 calories. Their Health Nut grillers
include chicken, talapia, salmon, shrimp, steak, and pork
chops. They serve a number of Health Nut salads with
fat free vinagrette dressing on the side. There is even a
bunless burger on the menu. The rolls taste good, but
go easy on them. Watch the butter on your baked or
sweet potato.
Longhorns Steakhouse
Healthy Choices: If chicken is your choice, try the
Grilled Chicken Salad or the Sonoma Chicken Salad
with light cheese. The Sierra Chicken and Portabella
Chicken entrees are good choices as well. If you’re
going for a steak, try a leaner cut like sirloin, and feel
free to add grilled onions and mushrooms or a skewer
of shrimp. The 7-pepper sirloin salad is a good choice,
but try it without the blue cheese crumbles and with
a light or fat-free dressing. They have great seafood
choices including the Longhorns Salmon, Salmon Salad,
or Grilled Shrimp. Choose fresh asparagus, sliced vineripe tomatoes or fresh seasonal vegetables for your
side items and be sure to request that these be cooked
without butter.
Mazatlan Mexican Restaurant
Healthy Choices: Chicken Fajitas are a good choice,
along with beans as a side dish. Try to stay away from
the rice and avoid the extra calories from the sour
cream and guacamole. Although they are delicious, eat
the chips and salsa in moderation. There is also a chicken
breast on a bed of lettuce if you don’t want Mexican
food.
McAlister’s Deli
Moe’s Southwest Grill
www.mcalistersdeli.com/nutrition/
Healthy Choices: You can custom order your
sandwiches, salads, spuds, and sides to fit your diet plan.
Dressings always come on the side and there is a low fat
option and a vinegrette. There is a large variety of soups
to choose from, but be mindful of the sodium content.
They even have a list of foods that are gluten free on
their website.
www.moes.com/Food.php?ii=1
Healthy Choices: Choose burritos or tacos with lots of
veggies and with grilled chicken, steak, or fish. Request
soft taco shells instead of the fried hard shells. Fajitas
with grilled peppers and onions are also a great choice.
Avoid sour cream and guacamole; use fresh salsas
instead. Enjoy the tortilla chips in moderation. Choose
beans instead of rice on the side. Moes has four “Lite”
choices which include two types of tortillas, one taco
and a tofu salad without the shell.
McDonald’s
Healthy Choices: McDonald’s has a number of
lower calorie items on their menu. For breakfast you
can choose an Egg McMuffin (without the butter or
margarine) or the Fruit and Maple Oatmeal. A yogurt
parfait would be a great addition to breakfast or eaten
as a snack. For lunch or dinner try a small hamburger
with tomato and lettuce or a Grilled Chicken Classic
Sandwich. A side salad with Newman’s Own low calorie
dressing could be ordered also. There are a number of
healthy salads to choose from as long as the chicken is
grilled and your dressing is low calorie. You might even
want to try their grilled snack wraps.
O’Charley’s
Michelangelo’s
Olive Garden
Healthy Choices: Enjoy their delicious thin crust pizza
with lots of veggies and request that they go light on the
cheese. The slices are large, so one or two slices will fill
you up - or you can try one veggie slice with a garden
salad on the side with a light or fat free dressing. Try
their turkey sub with no mayo and extra veggies. There
is also a Grilled Chicken Salad on the menu.
www.olivegarden.com/Menu/Nutrition/
Healthy Choices: Some good selections would be
lunch portions of Capellini Pomodoro, Shrimp Primavera,
Herb-grilled Salmon, Sicilian Scampi, Cheese Ravioli
with Marinara Sauce or Venetian Apricot Chicken. For
appetizers try the Minestrone soup or the Pasta e Fagioli
or one plain breadstick. If you get a salad, use one of
their low fat dressings. Be careful of “all you can eat”.
Ming Dynasty
Healthy Choices: Look for white meat when ordering
chicken and stay away from foods that are fried.
Vegetables, soups, and white rice are among some of the
healthy sides. Steamed Vegetables, Steamed Noodles and
Vegetables, Steamed Chicken or Shrimp with Vegetables
would also be good choices.
www.ocharleys.com/nutrition/
Healthy Choices: For lunch you might try the turkey
burger and a side salad with low-fat ranch dressing. Tell
them to hold the fries. If you would like a larger salad,
choose the Caesar which can have chicken or salmon
added to it. For dinner a good choice would be the
Grilled Salmon and order broccoli or asparagus on the
side or maybe a potato without sour cream or lots of
butter. The best option for steak lovers is the petite
sirloin.
Outback Steakhouse
Healthy Choices: Enjoy the Shrimp Appetizer
without the Remoulade sauce. As an entrée, try the
Chicken on the Barbie, Wood Fired Grilled Ahi Tuna and
veggies, or the Filet Focaccia Sandwich. You can order
a side salad with your meal or Caesar Shrimp Salad as
your meal. Don’t forget to substitute the Aussie chips
with grilled vegetables.
Panera Bread
Plum Tree Bistro
Healthy Choices: When making your bread choice,
choose between multigrain, whole grain or honey wheat.
Try the Smoked Turkey Breast Sandwich on one of the
healthier breads (the turkey is 99% fat-free). For any of
the other sandwiches, substitute one of the healthier
breads, go light on the cheeses, and ask for mustard or
light dressing instead of mayonnaise or heavy dressings.
When choosing your side items, pick the apple, portion
of whole grain baguette, or baked chips. Try the lowfat Chicken Noodle Soup, low-fat Garden Vegetable or
the low-fat Vegetarian Black Bean Soup. For breakfast,
choose the whole grain bagel with reduced fat cream
cheese. Order your coffee drink with skim or reduced
fat milk and go light on the sugar. They also offer fruit
juices, reduced fat milk and iced green tea.
Healthy Choices: All of their selections are grilled,
and they will honor most requests for modifying a dish.
But be sure to ask for items to be sautéed without
butter. Petite servings of the Caesar or Spinach Salads
are available. You might want to try the Grilled Chicken
Breast with the dressing on the side. There are Chef ’s
Vegetarian Dinners that change each day, so you may
want to ask about them.
Parker’s Barbeque Restaurant
Healthier Choices: The Bar-B-Q Pork Sandwich (500
calories, 30g fat) or the small Bar-B-Q chicken dinner,
without the skin, (480 calories, 13g fat) is going to be
your better choices here. Skip the slaw, cornbread and
hushpuppies. Chicken can also be ordered grilled. Order
green beans or boiled potatoes as a side.
Pita Pit
www.pitapitusa.com/build_a_pita.php
Healthy Choices: Advertising “Fresh Thinking and
Healthy Eating”, the Pita Pit offers a selection of pita
sandwiches, salads and smoothies. Try the Chicken
Breast, Turkey, Tuna, or Garden Pitas with lots of fresh
vegetables and a light dressing. The light dressing choices
include Tzatziki (which is virtually fat free), honey
mustard, dijon mustard, regular mustard, and light mayo.
Pizza Inn
Healthier Choices: Go with the Chicken Fajita or
Veggie Max pizzas. Don’t forget to ask for less cheese
and go with the thin over hand-tossed/stuffed crusts.
They also have a salad bar, just watch your portions!
Professor O’Cools
Healthy Choices: Try the Grilled Chicken topped
with vegetables and ask them to hold the provolone
cheese or the International Fowl which is a turkey
burger. Ask for the celery sticks instead of the fries and
go easy on the cheese. There is a BBQ Chicken Wrap.
Ask them to hold the bacon or cheese. You might want
to have the Buffalo Shrimp Wrap without the blue
cheese.
Quiznos
Healthy Choices: They have many under 500 calorie
selections. Order the smaller subs of traditional turkey,
Harvest Chicken, or Veggie Caprese. If you are in the
mood for salads you can try the Harvest Chicken,
Chicken Caesar, or Honey Bourbon Chicken with their
fat-free dressing. The Pesto Turkey Toasted Bullet is only
380 calories. You might even try one of the Flatbread
Sammies.
Red Lobster
www.redlobster.com/health/nutrition/light_house.asp
Healthy Choices: You can build your own healthy
meal from the Light House menu which includes
Lobster, Broiled Sole, Tilapia, Shrimp or Rainbow Trout. It
also lists the healthy sides and dressings along with the
calorie count, sodium, fat, and carbs. It even lists the Red
Lobster signature biscuit at 150 calories. What more
can you ask from a restaurant? Just be careful of the
“Endless Shrimp” offer.
Ruby Tuesday
Starbucks
Healthy Choices: For lunch there is a Petite Plate Fit
and Trim Menu with calorie counts. For dinner, healthy
items are indicated with the Fit and Trim designation.
They include Creole Catch, Spaghetti Squash Marinara,
Barbecued Grilled Chicken and Chicken Bella (my
personal favorite). Even the sides are labeled Fit and
Trim to help you choose wisely.
http://www.starbucks.com/menu/nutrition
Healthy Choices: They have drinks under 200 and
Food under 350 menu. Order your coffee drink with
skim milk or reduced fat milk and go light on the
sugar and syrups. You may want to try the Caramel
Frappucino Light with only 130 calories, or the Skinny
Vanilla Latte for only 90. For breakfast there is a healthy
Spinach, Tomato, Feta, Egg White Wrap. You can order
a Fruit Cup or a Yogurt Parfait. Choose the vanilla or
chocolate biscotti for a healthier sweet treat.
Salsarita’s
Healthy Choices: Among the choices in this Mexican
restaurant is a “Bare Burrito” which is a burrito without
the tortilla. They also offer grilled shrimp and chicken
salads and offer grilled veggies as a side.
Sappari Japanese Steak House
Healthy Choices: Hibachi Vegetables along with
Shrimp and Chicken Teriyaki make for healthy meal
options, but go easy on the fried rice. There are many
other items that can be modified to meet your dietary
needs, just ask!
Schlotzsky’s Deli
www.schlotzskys.com/menu/generic
Healthy Choices: Ordering items indicated by the
“Healthy Dining Finder” logo will guarantee you a light
and flavorful meal, but remember to order the smaller
sizes when there is a choice. Among the sandwich
choices are Smoked Turkey Breast, Chicken Breast, Fresh
Veggie, Chicken and Pesto, and Homestyle Tuna. You
could also choose the Fresh Veggie Pizza and a side salad
with light dressing.
Sonic Drive-in
www.sonicdrivein.com/menu/sections.do
Healthy Choices: According to their Nutritional
Information chart, the items with the least number of
calories and sodium on their menu is the Jr. Burger and
the Jr. Burger Deluxe.
Starlight Café
Healthy Choices: For lunch choose from a wide variety
of salads, or try the Grilled Veggie Sandwich. Healthy
options at dinner include the Seared Salmon with a
Spiced Yogurt Sauce or Roasted Chicken with Oyster
Mushroom Marsala Sauce.
Subway
Healthy Choices: Try any of the many sandwiches
from the Fresh and Fit selections which are under 6
grams of fat. Choose the six inch 9 grain bread. Add
lots of veggies and use mustard or one of the three
fat-free dressings on it. Enjoy your sandwich with baked
chips.
The Met Deli
Healthy Choices: For lunch, select from the Lighter
Fare Menu. Try the Greens-n-Grille or Cajun Grilled
Chicken salads with low fat dressing. For seafood lovers,
choose one of their fresh fishes to have grilled or
blackened with salsa as a replacement for heavy cream
or butter toppings. The Grilled Chicken and Lemon
Mushroom Sauce is another good option.
Tokyo Japanese
Healthy Choices: Choose the Edamame or Salmon
Yakitori (salmon on a stick) for an appetizer. Select
among any of the sushi menu items and ask for low
sodium soy sauce for dipping. Try the Hibachi steak,
chicken or seafood, but go light on the fried rice or
choose steamed white rice instead. The Bento Boxes
are great, but go light on the Tempura.
Tripp’s
Healthy Choices: For lunch, select from the Lighter
Fare Menu. Try the Greens-n-Grille or Cajun Grilled
Chicken salads with low fat dressing. For seafood lovers,
choose one of their fresh fishes to have grilled or
blackened with salsa as a replacement for heavy cream
or butter toppings. The Grilled Chicken and Lemon
Mushroom Sauce is another good option.
Tropical Smoothie Café
tropicalsmoothie.com/menu/nutritional-calculator/
Healthy Choices: Here you can find all varieties of
low fat smoothies made with Splenda for about 250
calories. A good choice for a sandwich would be the
Italian or Veggie Veggie. Make sure you choose the
fruit instead of the chips, or get baked chips, with your
sandwich. There are a number of salads to choose from.
The Chicken Caesar has the least number of calories.
University Chop House
Healthy Choices: As is the case in a Chop House
restaurant the menu contains a lot of meat. Choose
smaller cuts and bypass the sauce options (hollandaise,
béarnaise, etc.) They do offer fish and chicken options
as well as salads. Steamed broccoli would be a healthy
addition to your meal.
Wasabi 88
Healthy Choices: You might order the Mongolian stir
fry or the Hibachi steak, chicken or shrimp with steamed
vegetables. Try the broiled fish and steamed rice. They
offer salads and a wide variety of sushi. Avoid battered
and fried items. Consider sauces on the side.
Wendy’s
http://www.wendys.com/food/pdf/us/nutrition.pdf
Healthy Choices: Wendy’s suggests for around 550
calories that you try the Ultimate Chicken Grill (hold
the sauce) with a Side Salad and fat-free dressing or
the Grilled Chicken Go Wrap (hold the sauce) with a
small chili. Try the Caesar Chicken Salad (180 Calories,
5g Fat) without the croutons. The Side Garden or Side
Caesar Salad (without bacon pieces or croutons) is great
choices as side items. For any of the salads, choose fatfree French, reduced fat creamy Ranch or low-fat honey
mustard. On the side, they also offer a Mandarin Orange
Cup or low-fat Strawberry Flavored Yogurt. Order your
chili with no cheese. Try the burgers and grilled chicken
sandwiches without bacon or mayonnaise, and request
extra lettuce and tomato. Apple slices are also available
as a side and they have a Junior Frosty.
Wimpie’s Steam Bar & Cajun
Restaurant
Healthy Choices: Order items from the Seafood Plates,
but choose broiled instead of fried and request that your
side order of vegetables be cooked without butter or oil.
You may want to try the Blackened Chicken Salad with
a low calorie dressing. For sides, ask for the steamed
broccoli, a side salad, or the fresh fruit. Ask what the
Chef ’s vegetable for the day is.
Zaxby’s
Village Point Market
Healthy Choices: Village Point Market promotes “a
healthier lifestyle” by providing fine prepared foods. For
lunch or dinner, choose between three delicious deli
salads including the VPM Chicken Salad, Curried Chicken
Salad, or the shrimp Salad. For vegetable lovers, try the
Roasted Vegetable Orzo. On the side, try their broccoli
or fresh fruit salads.
Eating_out_Greenville_(RC)2.12
Healthy Choices: Try the House Zalad with Grilled
Chicken. Remove the Texas Toast and Fried Onions. Ask
for a low fat dressing. Also be careful – many of the
sandwiches and chicken tenders are high in fat, calories,
and sodium. Substituting celery sticks for French Fries is
one way to add a healthier choice to your meal.
www.EastCarolinaHeartInstitute.com

Eating Out in Greenville

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