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Eating out Knowing how to choose a healthy meal when eating out is a valuable skill, especially if you eat out often. Many meals eaten out contain more saturated fat, salt, sugar and energy (kJ) compared with home cooked meals. Use this guide to make your eating out experience a healthier one. General tips when eating out 9 Select venues that have several healthy choices on the menu. 9 Increase your feeling of fullness by drinking tap or sparkling water before and during the meal. 9 Limit alcohol as this can increase appetite and your kJ (energy) intake. 9 Restrict any extra bread to one slice or half a small roll before your meal has arrived. 9 Consider two entrée size serves if ordering multiple courses. 9 Share a main meal between two people with extra salad or vegetable sides to complete the meal. 9 Choose raw, grilled, steamed or braised options instead of fried, crumbed, battered or pastry items. 9 Request sauces, dressings or gravy on the side so you can adjust the amount you eat. 9 Opt for a side dish of cooked vegetables or salad instead of chips, wedges or bread. 9 Avoid options with cream, butter, coconut or cheese in sauces, soups or condiments. 9 Select options that contain vegetables or that are vegetable based (e.g. a stir fry of beef and mixed vegetables and a small serve of rice is a more balanced choice than beef in black bean sauce without vegetables and a large serve of rice). 9 If you choose to have dessert, share one between two or finish the meal by ordering a pot of tea or a small coffee. 9 If eating take-away food at home, split serves in half, add some pre-prepared vegetables or a side salad and enjoy a second meal the next day. Order mineral water Enjoy vegetable Share a dessert for the table side dishes Beverages Healthier Less healthy 9 Water, mineral water or soda water 2 Large milk coffee, hot chocolate or mocha 9 Small milk coffee, black coffee, espresso 2 Iced coffee or iced chocolate with ice cream, 9 Iced café latte (coffee with ice and cold cream milk) 2 Fruit juice, smoothie or milk shake 9 Tea varieties (no added sugar) 2 Cordial, nutrient water and iced tea 2 9 Coconut water (unsweetened) Milk shake with flavoured topping, ice cream 2 Alcohol (limit intake to 2 or less standard 9 Tomato or fresh vegetable juice drinks) 9 Diet soft drinks (e.g. Coca Cola zero) 2 Regular soft drinks (e.g. Coca Cola classic, tonic water) Sparkling water Small coffee Pot of tea Tomato juice Diet soft drink Breakfast Healthier Less healthy 9 Untoasted muesli, oat or quinoa porridge 2 Toasted muesli, granola, puffed rice 9 Fresh or whole poached fruit 2 Pancakes with syrup, ice cream or cream 9 Fruit toast with ricotta 2 French toast 9 Grain, wholemeal or sourdough toast 2 Muffin, banana bread, croissant or danish 2 9 Eggs — poached, boiled, baked Eggs — scrambled, fried 2 Bacon, sausage, chorizo, ham 9 Salmon, sardines 2 Hash brown, fried fritters or croquettes 9 Tofu, baked beans 2 Mayonnaise, hollandaise sauce, aioli, butter 9 Spinach, asparagus, tomato, mushroom 9 Avocado, salsa, pesto Poached eggs, grilled Muesli, yoghurt, Breakfast salad Avocado, salmon, tomato, grain toast berries Sourdough toast Quick meals Healthier Less healthy Bakery 9 Multigrain sandwich or wholemeal 2 Sausage roll, pie, pastie, quiche pita, with plenty of salad and lean 2 Savoury scroll (e.g. cheese, pizza) Sandwich protein 2 Focaccia, Turkish bread bar 9 Fruit toast or sourdough toast 2 Croissant, sweet scroll (e.g. cinnamon) 2 Doughnut, muffin, cake, Danish 9 Fruit bun (small, no icing) 9 Spelt or wholemeal scone Fruit 9 Fresh fruit salad and 2 Preserved fruit and soft serve ice Salad natural yoghurt cream or sweetened yoghurt Roast / 9 Roast beef, pork, lamb, chicken (skin 2 Chicken wings / chicken with skin Carvery and excess fat removed) with peas, 2 Pork belly, pork crackling pumpkin, green salad 2 Chicken nuggets, schnitzel 2 Potato and gravy 9 Souvlaki Grilled chicken / meat skewer in pita 2 Onion rings bread with salad and tzatziki (no 2 Potato cake, chips,wedges chips) 2 Burger with bacon, cheese 2 Fried dim sim, spring roll, Chiko roll Soup 9 Minestrone, tomato and lentil, zucchini 2 Cream soups (e.g. cream of 9 Miso, tom yum mushroom) 2 9 Small size pho Potato and leek 2 Curry laksa Fish 9 Grilled fish / prawns with salad or 2 Battered fish, crumbed prawns steamed vegetables 9 Grilled fish wrap with salad Healthier Less healthy Fish 9 Grilled fish / prawns with salad or 2 Battered fish, crumbed prawns steamed vegetables 9 Grilled fish wrap with salad Salad bar Common salads: Common salads: 9 Greek, tabbouleh, mixed green, 2 Caesar, coleslaw, potato, pasta with nicoise creamy dressing Salad grains: Salad grains: 9 Quinoa, freekeh, barley, cracked 2 Cous cous wheat 2 Rice — white / jasmine 9 Rice — wild / red / black / basmati Baked Salad ingredients / baked potato Salad ingredients / baked potato potato toppings: toppings: 9 Lettuce, rocket, spinach, cabbage, 2 Croutons cucumber, green beans, beetroot, 2 Bacon, salami, chorizo, ham tomato, carrot, capsicum, bean shoots 2 Full fat cheese, butter 9 Chickpea, lentils, mixed beans 2 Sour cream, mayonnaise, aioli 9 Sweet potato, corn kernels 2 Sweet chilli sauce 9 Olives, capers, dill pickle, sauerkraut 9 Egg, tofu 9 Tuna, salmon 9 Chicken, turkey 9 Ricotta, cottage cheese 9 Olive oil — plain or flavor infused 9 Avocado, tahini 9 Lemon juice, vinegar, salsa, natural yoghurt, tzatziki, mustard Chain restaurants If nutrition information is available on display boards or websites, aim to choose meals that are 2000kJ or less. Resist temptation to “upsize” or purchase meal deals. Avoid deep fried extras such as chips, wedges, creamy or sweetened sauces, desserts and regular soft drink. Restaurant chain Healthier options 9 Sashimi packs — mixed, salmon 9 Beef tataki 9 Salads — Cooked tuna, seaweed (small) 9 Handrolls — Avocado, Avocado & Cucumber, Tuna & Avocado, Tuna & Corn, Tuna & Cucumber, Spicy Tuna & Cucumber Salmon & Avocado, Spicy Salmon & Cucumber Spicy Prawn & Cucumber, Teriyaki Chicken 9 Miso soup 9 Edamame *Limit serve size to 2 handrolls per meal 9 Soldiers (rice paper rolls)* — full range, including low-carb range 9 Bahn Mi (baguette) — salad, lemongrass beef 9 Pho (noodle soup) — full range 9 Goi (salad) — full range, without crackers 9 Bao (steamed bun)* — full range, except roast pork and crackling * Limit serve to 2 soldiers or 3 Bao per meal 9 Salads regular size — Moroccan Lamb, Pepper Smoked Tassie Salmon, Vietnamese Chicken, Warm Thai Beef, Teryiaki Beef 9 Grain Bowls regular size — Green Goddess, Thai Chicken 9 Soups large size — Tuscan Chicken, Kale Quinoa & Vege 9 Chicken Burgers — Zen Hen, Sweet Chilli Chicken 9 Veggie Burgers — Field of Dreams, Veggie Vitality 9 Salad — Superpower salad 9 Small classic kebab — chicken, lamb, felafel 9 Chicken sandwich 9 Pieces — 4 grilled Tenderloins, 4 Churrasco BBQ Thigh 9 Salads — Mediterranean, Superfuel, Regular Coleslaw, Large Side, Tabbouli & Quinoa (plus a pieces option above) 9 Burgers & Wraps — Classic, Supremo 9 Pitas — Classic, Thighs & Slaw 9 Bondi burger — single fillet 9 Chicken salad Restaurant chain Healthier options 9 Salads — full range 9 Soft Tacos* — full range 9 Mini Burritos Bowl — full range * Limit serve size to 2 tacos per meal 9 Mini Burritos — full range 9 Bowl — Chipotle Chicken & Guacamole 9 Salads — full range 9 Soft shell tacos* — full range *Limit serve size to 2 tacos per meal 9 Classic bowl standard build — Beef, chicken, spiced cauliflower 9 Hard Taco standard build — Beef, chicken, spiced cauliflower 9 Quesadilla standard build — Beef, chicken, spiced cauliflower *Limit serve size to 2 tacos per meal 9 Salad — Classic Chicken (grilled), Garden Salad 9 Wrap — Chicken snack wrap (grilled), Chicken Peri-Peri wrap (grilled) 9 Burgers — McChicken, Fillet-o-Fish, Hamburger 9 Muffin — BLT McMuffin, English Muffin with vegemite / jam 9 Burger — Grilled Chicken Classic, Chicken Royale, Whopper Jnr, Cheeseburger, BBQ Cheeseburger, Peri Peri Cheeseburger 9 Toastie — Ham, Cheese, Tomato 9 Burger — Fillet, Zinger 9 Twister — Grilled Tender Chicken Salad 9 Slider* — Grilled Slider range 9 Salad meal — Shaker Salad Grilled 9 Salad side — Regular Crunchy Sesame Salad, Regular Coleslaw *Limit serve size to 2 sliders per meal 9 Salad — Caesar Salad with Chicken 9 Wrap — BLT Smash 9 Chicken — Crispy strip 9 Sides — Peas, Corn cob (no butter), Caesar salad 9 Premium* — Garden Veg, Garlic Prawn, Peri Peri Chicken 9 Traditional Thin Base* — Vegorama, Avocado Veg 9 Value Thin Base* — Spicy Veg Trio, Margharita, Chilli Pork *Limit serve size to 3 pizza slices (or less) per meal Restaurant chain Healthier options 9 Vietnamese Chilli Chicken*, Tandoori Chicken* 9 Mediterranean Lamb*, Wagyu Shoga* 9 Garlic Prawn*, Seafood Marinara* 9 Veg Supreme*, c.1889 Margherita* 9 Herb Crusted Al Funghi*, Smokey BBQ Pulled Jackfruit* 9 Salads — Garden Salad, Thai Wagyu Beef Bowl, Peking Duck Bowl *Limit serve size to 3 pizza slices (or less) per meal 9 Gourmet Pita Pockets — Breakfast, Chicken, Roast Lamb, Tender Beef, Vegie Patch 9 Sweet Potato & Salad Sandwich 9 Omelette & Sourdough Toast 9 Egg Pot + Immune Booster salad or Raw Energy salad 9 Seasonal Garden Salad with Chicken 9 Sushi — Salmon & Avocado, Vegetarian 9 Soups — Minestrone, Pumpkin 9 Apple & Almond Chia Pod 9 6-Inch Sandwiches with 6g of Fat or Less on 9-Grain bread — chicken strip, roast beef, oven roasted chicken, turkey, veggie delite 9 6-Inch on 9-Grain bread — tuna, seafood sensation 9 Salads with 6g of Fat or Less — full range 9 Wrap multigrain — veggie delite 9 Subway 6-Inch® Breakfast Sandwich — poached egg & cheese 9 Grilled fish, calamari, prawns with standard salad 9 Grilled fish wrap Indian and Sri Lankan Healthier Less healthy 9 Tikka (dry roasted) or Tandoori 2 Deep fried starters — samosa, pakora, onion 9 Paneer, tofu, lentil, chickpea bhajia, pappadums, vada etc.

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