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

99 Select venues that have several healthy choices on the menu. 99 Increase your feeling of fullness by drinking tap or sparkling water before and during the meal. 99 Limit alcohol as this can increase appetite and your kJ (energy) intake. 99 Restrict any extra bread to one slice or half a small roll before your meal has arrived. 99 Consider two entrée size serves if ordering multiple courses. 99 Share a main meal between two people with extra salad or vegetable sides to complete the meal. 99 Choose raw, grilled, steamed or braised options instead of fried, crumbed, battered or pastry items. 99 Request sauces, dressings or gravy on the side so you can adjust the amount you eat. 99 Opt for a side dish of cooked vegetables or salad instead of chips, wedges or bread. 99 Avoid options with cream, butter, coconut or cheese in sauces, soups or condiments. 99 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). 99 If you choose to have dessert, share one between two or finish the meal by ordering a pot of tea or a small coffee. 99 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

99 Water, mineral water or soda water 22 Large milk coffee, hot chocolate or mocha 99 Small milk coffee, black coffee, espresso 22 Iced coffee or iced chocolate with ice cream, 99 Iced café latte (coffee with ice and cold cream milk) 22 Fruit juice, smoothie or milk shake 99 Tea varieties (no added sugar) 22 Cordial, nutrient water and iced tea 2 99 Coconut water (unsweetened) 2 Milk shake with flavoured topping, ice cream 22 Alcohol (limit intake to 2 or less standard 99 Tomato or fresh vegetable juice drinks) 9 9 Diet soft drinks (e.g. Coca Cola zero) 22 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

99 Untoasted muesli, oat or quinoa porridge 22 Toasted muesli, granola, puffed rice 99 Fresh or whole poached fruit 22 Pancakes with syrup, ice cream or cream 99 Fruit toast with ricotta 22 French toast 99 Grain, wholemeal or sourdough toast 22 Muffin, banana bread, croissant or danish 2 99 Eggs — poached, boiled, baked 2 Eggs — scrambled, fried 22 Bacon, sausage, chorizo, ham 99 Salmon, sardines 22 Hash brown, fried or croquettes 99 Tofu, baked beans 22 Mayonnaise, hollandaise sauce, aioli, butter 99 Spinach, asparagus, tomato, mushroom 99 Avocado, salsa, pesto

Poached eggs, grilled Muesli, yoghurt, Breakfast salad Avocado, salmon, tomato, grain toast berries Sourdough toast Quick meals

Healthier Less healthy

Bakery 99 Multigrain or wholemeal 22 , pie, pastie, quiche pita, with plenty of salad and lean 22 Savoury scroll (e.g. cheese, pizza) Sandwich protein 22 , Turkish bread bar 99 Fruit toast or sourdough toast 22 Croissant, sweet scroll (e.g. cinnamon) 22 Doughnut, muffin, cake, Danish 99 Fruit bun (small, no icing)

99 Spelt or wholemeal scone

Fruit 99 Fresh fruit salad and 22 Preserved fruit and soft serve ice Salad natural yoghurt cream or sweetened yoghurt

Roast / 99 Roast beef, pork, lamb, chicken (skin 22 Chicken wings / chicken with skin Carvery and excess fat removed) with peas, 22 Pork belly, pork crackling pumpkin, green salad 22 Chicken nuggets, schnitzel 22 Potato and gravy 9 9 Grilled chicken / meat in pita 22 Onion rings bread with salad and tzatziki (no 22 Potato cake, chips,wedges chips) 22 Burger with bacon, cheese 22 Fried dim sim, , Chiko roll

Soup 99 Minestrone, tomato and lentil, zucchini 22 Cream soups (e.g. cream of 99 Miso, tom yum mushroom) 2 99 Small size 2 Potato and leek 22 Curry

Fish 99 Grilled fish / prawns with salad or 22 Battered fish, crumbed prawns steamed vegetables 99 Grilled fish wrap with salad Healthier Less healthy

Fish 99 Grilled fish / prawns with salad or 22 Battered fish, crumbed prawns steamed vegetables 99 Grilled fish wrap with salad

Salad bar Common salads: Common salads: 99 Greek, tabbouleh, mixed green, 22 Caesar, coleslaw, potato, pasta with nicoise creamy dressing

Salad grains: Salad grains: 99 Quinoa, freekeh, barley, cracked 22 Cous cous wheat 22 Rice — white / jasmine 99 Rice — wild / red / black / basmati

Baked Salad ingredients / baked potato Salad ingredients / baked potato potato toppings: toppings:

99 Lettuce, rocket, spinach, cabbage, 22 Croutons cucumber, green beans, beetroot, 22 Bacon, salami, chorizo, ham tomato, carrot, capsicum, bean shoots 22 Full fat cheese, butter 99 Chickpea, lentils, mixed beans 22 Sour cream, mayonnaise, aioli 99 Sweet potato, corn kernels 22 Sweet chilli sauce 99 Olives, capers, dill pickle, sauerkraut 99 Egg, tofu 99 Tuna, salmon 99 Chicken, turkey 99 Ricotta, cottage cheese 99 Olive oil — plain or flavor infused 99 Avocado, tahini 99 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

99 Sashimi packs — mixed, salmon 99 Beef tataki 99 Salads — Cooked tuna, seaweed (small) 99 Handrolls — Avocado, Avocado & Cucumber, Tuna & Avocado, Tuna & Corn, Tuna & Cucumber, Spicy Tuna & Cucumber Salmon & Avocado, Spicy Salmon & Cucumber Spicy Prawn & Cucumber, Teriyaki Chicken 99 Miso soup 99 Edamame *Limit serve size to 2 handrolls per meal

99 Soldiers (rice paper rolls)* — full range, including low-carb range 99 Bahn Mi (baguette) — salad, lemongrass beef 99 Pho (noodle soup) — full range 99 Goi (salad) — full range, without crackers 99 Bao (steamed bun)* — full range, except roast pork and crackling * Limit serve to 2 soldiers or 3 Bao per meal

99 Salads regular size — Moroccan Lamb, Pepper Smoked Tassie Salmon, Vietnamese Chicken, Warm Thai Beef, Teryiaki Beef 99 Grain Bowls regular size — Green Goddess, Thai Chicken 99 Soups large size — Tuscan Chicken, Kale Quinoa & Vege

99 Chicken Burgers — Zen Hen, Sweet Chilli Chicken 99 Veggie Burgers — Field of Dreams, Veggie Vitality 99 Salad — Superpower salad

99 Small classic — chicken, lamb, felafel 99 Chicken sandwich

99 Pieces — 4 grilled Tenderloins, 4 Churrasco BBQ Thigh 99 Salads — Mediterranean, Superfuel, Regular Coleslaw, Large Side, Tabbouli & Quinoa (plus a pieces option above) 99 Burgers & Wraps — Classic, Supremo 99 Pitas — Classic, Thighs & Slaw

99 Bondi burger — single fillet 99 Chicken salad Restaurant chain Healthier options

99 Salads — full range 99 Soft * — full range 99 Mini Bowl — full range * Limit serve size to 2 tacos per meal

99 Mini Burritos — full range 99 Bowl — Chipotle Chicken & Guacamole 99 Salads — full range 99 Soft shell tacos* — full range *Limit serve size to 2 tacos per meal

99 Classic bowl standard build — Beef, chicken, spiced cauliflower 99 Hard standard build — Beef, chicken, spiced cauliflower 99 standard build — Beef, chicken, spiced cauliflower *Limit serve size to 2 tacos per meal

99 Salad — Classic Chicken (grilled), Garden Salad 99 Wrap — Chicken snack wrap (grilled), Chicken Peri-Peri wrap (grilled) 99 Burgers — McChicken, Fillet-o-Fish, Hamburger 99 Muffin — BLT McMuffin, English Muffin with vegemite / jam

99 Burger — Grilled Chicken Classic, Chicken Royale, Whopper Jnr, Cheeseburger, BBQ Cheeseburger, Peri Peri Cheeseburger 99 Toastie — Ham, Cheese, Tomato

99 Burger — Fillet, Zinger 99 Twister — Grilled Tender Chicken Salad 99 Slider* — Grilled Slider range 99 Salad meal — Shaker Salad Grilled 99 Salad side — Regular Crunchy Sesame Salad, Regular Coleslaw *Limit serve size to 2 sliders per meal

99 Salad — Caesar Salad with Chicken 99 Wrap — BLT Smash 99 Chicken — Crispy strip 99 Sides — Peas, Corn cob (no butter), Caesar salad

99 Premium* — Garden Veg, Garlic Prawn, Peri Peri Chicken 99 Traditional Thin Base* — Vegorama, Avocado Veg 99 Value Thin Base* — Spicy Veg Trio, Margharita, Chilli Pork *Limit serve size to 3 pizza slices (or less) per meal Restaurant chain Healthier options

99 Vietnamese Chilli Chicken*, * 99 Mediterranean Lamb*, Wagyu Shoga* 99 Garlic Prawn*, Seafood Marinara* 99 Veg Supreme*, c.1889 Margherita* 99 Herb Crusted Al Funghi*, Smokey BBQ Pulled Jackfruit* 99 Salads — Garden Salad, Thai Wagyu Beef Bowl, Peking Duck Bowl *Limit serve size to 3 pizza slices (or less) per meal

99 Gourmet Pita Pockets — Breakfast, Chicken, Roast Lamb, Tender Beef, Vegie Patch 99 Sweet Potato & Salad Sandwich 99 Omelette & Sourdough Toast 99 Egg Pot + Immune Booster salad or Raw Energy salad 99 Seasonal Garden Salad with Chicken 99 Sushi — Salmon & Avocado, Vegetarian 99 Soups — Minestrone, Pumpkin 99 Apple & Almond Chia Pod

99 6-Inch with 6g of Fat or Less on 9-Grain bread — chicken strip, roast beef, oven roasted chicken, turkey, veggie delite 99 6-Inch on 9-Grain bread — tuna, seafood sensation 99 Salads with 6g of Fat or Less — full range 99 Wrap multigrain — veggie delite 99 Subway 6-Inch® Breakfast Sandwich — poached egg & cheese

99 Grilled fish, calamari, prawns with standard salad 99 Grilled fish wrap Indian and Sri Lankan

Healthier Less healthy

99 Tikka (dry roasted) or Tandoori 22 Deep fried starters — , , onion 99 Paneer, tofu, lentil, chickpea bhajia, pappadums, etc. 2 99 Fish, prawn, skinless chicken 2 Chicken with skin 22 Fatty meat 99 Lean lamb, goat, beef 22 99 Steamed basmati rice 22 , bread 99 Wholemeal or chapatti bread 22 Thick gravy sauces, coconut base curry 9 9 Tomato base curry (e.g. vindaloo) 22 Butter or tikka masala sauces 99 Raita 22 Sweetened pickle, chutney 99 Cucumber salad 22 Sweetened lassi 99 Unsweetened lassi

Chicken tikka Tomato base curry Wholemeal roti Dahl

Japanese and Korean

Healthier Less healthy

99 Sashimi, beef tataki 22 Sushi fillings — crumbed or fried (e.g. crispy 99 Sushi fillings — vegetable, fish, prawn, egg, chicken, tempura prawn) tofu, seaweed, avocado 22 Tempura 99 Steamed gyoza, mandu (dumplings) 22 Crumbed prawn or meat 99 Seaweed salad, edamame (soy beans) 22 Pan fried gyoza, korokke (potato croquette) 2 99 Miso soup 2 Fried rice 22 Japchae, fried noodle 99 22 Japanese curry 99 Steamed rice, soba (buckwheat) noodle 22 , chicken wings, pork belly 99 Grill or BBQ seafood, lean meat, skinless chicken, tofu and plenty of vegetables 99 Bibimbap — chicken, beef, vegetarian 99 Okonomiyaki 99 Soy, chilli sauce, vinegar, ponzu, kim chi

Sashimi and Edamame Yakitori Bibimbap seaweed salad Thai and Vietnamese

Healthier Less healthy

99 Rice paper rolls 22 Deep fried spring roll, curry puff 99 Tom yum soup 22 Malaysian-style roti bread 99 Pho 22 Coconut cream base soup or curry 99 Steamed rice, vermicelli noodle 22 Coconut rice, fried rice, fried noodle 2 99 Steamed, stir fry vegetables 2 Fried or fatty meat and poultry — chicken wings, pork belly 99 Grill, steamed, braised, stir fried or BBQ 22 High sugar sauce — , sweet chilli sauce, seafood, lean meat, skinless chicken, tofu hoisin 99 Salads with lean meat, skinless chicken, seafood and plenty of vegetables and herbs, papaya salad 99 Jungle curry 99 Soy, chilli sauce, vinegar, lime

Rice paper rolls Chicken salad Meat and Pho vegetable stir fry

Chinese and Dumplings

Healthier Less healthy

99 Steamed dumplings, bao 22 Deep fried spring roll, wonton, spring onion 99 San choi bao pancake, battered meat or chicken 2 99 Broth based soups, chicken and corn soup 2 Prawn crackers 22 Special fried rice, fried noodle 99 Steamed rice 22 Fried or fatty meat and poultry — chicken 9 9 Steamed, braised, stir fried, sizzle plate — wings, Peking duck with skin, pork belly, pork fish, seafood, lean meat, skinless chicken, ribs, Chinese sausage tofu 22 High sugar sauce — sweet chilli sauce, plum 99 Steamed, stir fry vegetables 99 Soy, chilli sauce, vinegar

Steamed San Choi Bao Braised meat Chinese dumplings and vegetables broccoli Mexican

Healthier Less healthy

99 , fajita, soft taco, quesadilla 22 Extra cheese or sour cream toppings 99 Salad or cooked vegetable 22 Nachos, corn chips, tostada 99 Salsa, guacamole, lime 22 Refried beans 99 Jalapeno, chipotle chilli 22 Crumbed or fried chicken or fish 2 99 Grilled lean meat, skinless chicken, fish 2 Chorizo 22 with melted cheese 99 Whole black, pinto, frijole beans 99 Grilled corn cob 99 Chicken Tortilla soup

Grilled corn Quesadilla, beans, Soft taco, Grilled meat, vegetables chicken, salad seafood

Middle Eastern and Greek

Healthier Less healthy

99 Baked stuffed vegetables (capsicum, 22 Pastry with minced meat or cheese tomato, zucchini, or eggplant) filled with (e.g. spanakopita “spinach pie”) rice, mince meat, lentil and vegetable 22 Saganaki, haloumi fried cheeses 99 Grilled chicken, lamb or beef skewer 22 Cured meat, sausage 99 Mezze platter with olives, dolmades 22 Pastitsio, moussaka with white sauce 99 Tzatziki, baba ganoush or hummus dips 22 Deep fried or crumbed fish or seafood 99 Kofte (minced lamb with cracked wheat) 22 Felafel (fried) 99 Grilled, marinated, baked fish or seafood 22 Gyros — shaved meat () 2 99 Greek salad, fattoush salad 2 Fried potato 22 Sweets with sugar syrup (e.g. baklava) 99 Pita bread 22 Turkish delight 99 Stuffed dates (almonds, pistachio, sugar) 99 Unsweetened Greek/Turkish coffee

Dolmandes Hummus dip Kofte and Stuffed Tabbouleh vegetable Italian and Spanish

Healthier Less healthy

99 Small, thin crust pizza with vegetable 22 Large thick or cheese stuffed pizza crust with toppings meat toppings 99 Entrée size pasta and risotto with tomato 22 Main size pasta, lasagna, risotto with cream or or vegetable based sauce butter sauce (e.g. carbonara, burnt butter) (e.g. Napolitano) 22 , focaccia 99 Paella with seafood / vegetables 22 Paella with chorizo 99 Minestrone soup 22 Croqueta, patatas bravas 99 Pimento/padron peppers, olives 22 Garlic Bread, focaccia 99 Bruschetta (tomato and basil) 22 Deep fried, crumbed meats e.g. parmigiana 99 Beef carpaccio, fish crudo, sardine 22 Fatty lamb, pork, skin on chicken, liver 99 Lean meat — veal, beef, lamb, rabbit and 22 Cured meat (e.g. salami, mortadella, pancetta, skinless chicken, fish or seafood prosciutto, jamon) 99 Ricotta, small amount parmesan 22 Large amounts of cheese 99 Green / rocket salad with olive oil 22 Dessert with cream, butter, excess sugar 99 Single scoop gelato, espresso coffee (e.g. tiramisu, semi freddo, churros)

Marinated olives Seafood pasta / Thin crust Chicken paella vegetable pizza cacciatore

„„ For individual advice, make an appointment and see an Accredited Practising Dietitian https://baker.edu.au/health-hub/clinics/dietitian. „„ Refer to the Baker Institute Convenience meals resource for convenient meal ideas.

Baker Heart and Diabetes Institute Level 4, The Alfred Centre, 99 Commercial Road, Melbourne, Vic 3004 Australia T (03) 8532 1800 F (03) 8532 1899 W www.baker.edu.au © 2017 Baker Heart and Diabetes Institute | Review date: 2019 | Literacy Level assessed.

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