Keep in mind when eating out, it’s almost impossible to make healthy food choices when nutritional information, such as calories and sodium, are not provided. Having visible and accessible nutritional information on menus or menu boards can help you make informed choices before ordering your food. Currently, most restaurants in Ontario do not offer menu labelling, but might have a pamphlet with nutritional information available. Always ask your server to provide you with it before ordering.
Your Menu for
*Scourboutakos, Mary J. & Mary R. L’Abbé. (2012) Restaurant menus: calories, caloric density, and serving size. American Journal of Preventive Medicine 43(3):249–55.
** Scourboutakos, Mary J. and Mary R. L’Abbé. (2013) Sodium Levels in Canadian fast-food and sit-down restaurants. Canadian Journal of Public Health 104(1):E2-E8.
Healthy Eating Out
Durham Health Connection Line 905-666-6241 or 1-800-841-2729 durham.ca/healthyeating DURHAM REGION HEALTH DEPARTMENT
If you require this information in an accessible format, contact 905-666-6241 or 1-800-841-2729
Dec 2015 - 01
Healthy Food Choices in Restaurants Making healthy food choices when eating out can be hard especially when nutritional information is not available on menus. Without nutritional information, it is difficult for consumers to correctly estimate the amount of calories and sodium in restaurant meals. An average meal at a Canadian sit-down restaurant contains 1128 calories and 2269 mg of sodium.* That’s more than half the calories and one-and-ahalf times the sodium most adults need in one day! There is a strong link between eating out and increased body weight. Being overweight or obese can increase your risk for developing chronic diseases such as: • stroke
• heart disease • diabetes
• certain types of cancer
As well, eating too much sodium can cause high blood pressure, which can increase your risk for stroke, heart disease or kidney disease.
If you choose to eat out, the following information can help you make healthier choices:
Before you head out
Look for nutritional information on the restaurant’s website. Compare menu items and choose options that have less calories and sodium. Remember that, although these options are considered healthier, they may still have too many calories or sodium.
Drinks Calories in drinks can add up quickly • Drink water or low-fat milk
• If you have a sweetened drink, limit the amount and skip the refills
• If you don’t drink alcohol, don’t start. If you do drink alcohol, drink less
Starters/Sides
What can I do to avoid excess calories and sodium when eating out?
• Choose healthier side dishes (e.g., leafy green salads, steamed vegetables or baked potato)
The best thing you can do to avoid excess calories and sodium is to eat out less often. Making meals at home gives you more control over what food you eat and what cooking methods you use. Choose to bake, broil, boil, steam, roast, poach or grill foods instead of frying them.
• Ask to have extra ingredients that are high in calories, fat and/ or sodium removed (e.g. bacon bits, cheese, croutons, nuts and seeds).
• If you choose to have dressing ask for a low fat/ calorie version on the side
Main Course • Order menu items that are prepared in a healthier way (e.g. baked, broiled, boiled, steamed, roasted, poached, grilled) • Request that visible fat and skin be removed from meat and poultry
• Ask for extra vegetables instead of less healthy sides such as French fries
• Ask for smaller portions. If smaller portions are not available, ask for a takeout container and put half the meal in it before eating • Share a large meal with a friend or family member
• When you have eaten just enough ask the server to clear your plate and wrap leftovers to go
Children’s Menu Children’s menu items, on average, provide 790 mg of sodium, which is over half of the amount of sodium that children need to eat in one day. This does not include side dishes, which on average contain 377 mg of sodium.** • When ordering for a child, choose a meal from the regular menu and share it. Make a meal for your child by choosing a few healthier sides (e.g. baked potato, steamed vegetables and a grilled chicken breast).
Dessert • Skip or share a dessert
• Ask for a takeout container and put half the dessert in the container before eating
Healthy Food Choices in Restaurants Making healthy food choices when eating out can be hard especially when nutritional information is not available on menus. Without nutritional information, it is difficult for consumers to correctly estimate the amount of calories and sodium in restaurant meals. An average meal at a Canadian sit-down restaurant contains 1128 calories and 2269 mg of sodium.* That’s more than half the calories and one-and-ahalf times the sodium most adults need in one day! There is a strong link between eating out and increased body weight. Being overweight or obese can increase your risk for developing chronic diseases such as: • stroke
• heart disease • diabetes
• certain types of cancer
As well, eating too much sodium can cause high blood pressure, which can increase your risk for stroke, heart disease or kidney disease.
If you choose to eat out, the following information can help you make healthier choices:
Before you head out
Look for nutritional information on the restaurant’s website. Compare menu items and choose options that have less calories and sodium. Remember that, although these options are considered healthier, they may still have too many calories or sodium.
Drinks Calories in drinks can add up quickly • Drink water or low-fat milk
• If you have a sweetened drink, limit the amount and skip the refills
• If you don’t drink alcohol, don’t start. If you do drink alcohol, drink less
Starters/Sides
What can I do to avoid excess calories and sodium when eating out?
• Choose healthier side dishes (e.g., leafy green salads, steamed vegetables or baked potato)
The best thing you can do to avoid excess calories and sodium is to eat out less often. Making meals at home gives you more control over what food you eat and what cooking methods you use. Choose to bake, broil, boil, steam, roast, poach or grill foods instead of frying them.
• Ask to have extra ingredients that are high in calories, fat and/ or sodium removed (e.g. bacon bits, cheese, croutons, nuts and seeds).
• If you choose to have dressing ask for a low fat/ calorie version on the side
Main Course • Order menu items that are prepared in a healthier way (e.g. baked, broiled, boiled, steamed, roasted, poached, grilled) • Request that visible fat and skin be removed from meat and poultry
• Ask for extra vegetables instead of less healthy sides such as French fries
• Ask for smaller portions. If smaller portions are not available, ask for a takeout container and put half the meal in it before eating • Share a large meal with a friend or family member
• When you have eaten just enough ask the server to clear your plate and wrap leftovers to go
Children’s Menu Children’s menu items, on average, provide 790 mg of sodium, which is over half of the amount of sodium that children need to eat in one day. This does not include side dishes, which on average contain 377 mg of sodium.** • When ordering for a child, choose a meal from the regular menu and share it. Make a meal for your child by choosing a few healthier sides (e.g. baked potato, steamed vegetables and a grilled chicken breast).
Dessert • Skip or share a dessert
• Ask for a takeout container and put half the dessert in the container before eating
Healthy Food Choices in Restaurants Making healthy food choices when eating out can be hard especially when nutritional information is not available on menus. Without nutritional information, it is difficult for consumers to correctly estimate the amount of calories and sodium in restaurant meals. An average meal at a Canadian sit-down restaurant contains 1128 calories and 2269 mg of sodium.* That’s more than half the calories and one-and-ahalf times the sodium most adults need in one day! There is a strong link between eating out and increased body weight. Being overweight or obese can increase your risk for developing chronic diseases such as: • stroke
• heart disease • diabetes
• certain types of cancer
As well, eating too much sodium can cause high blood pressure, which can increase your risk for stroke, heart disease or kidney disease.
If you choose to eat out, the following information can help you make healthier choices:
Before you head out
Look for nutritional information on the restaurant’s website. Compare menu items and choose options that have less calories and sodium. Remember that, although these options are considered healthier, they may still have too many calories or sodium.
Drinks Calories in drinks can add up quickly • Drink water or low-fat milk
• If you have a sweetened drink, limit the amount and skip the refills
• If you don’t drink alcohol, don’t start. If you do drink alcohol, drink less
Starters/Sides
What can I do to avoid excess calories and sodium when eating out?
• Choose healthier side dishes (e.g., leafy green salads, steamed vegetables or baked potato)
The best thing you can do to avoid excess calories and sodium is to eat out less often. Making meals at home gives you more control over what food you eat and what cooking methods you use. Choose to bake, broil, boil, steam, roast, poach or grill foods instead of frying them.
• Ask to have extra ingredients that are high in calories, fat and/ or sodium removed (e.g. bacon bits, cheese, croutons, nuts and seeds).
• If you choose to have dressing ask for a low fat/ calorie version on the side
Main Course • Order menu items that are prepared in a healthier way (e.g. baked, broiled, boiled, steamed, roasted, poached, grilled) • Request that visible fat and skin be removed from meat and poultry
• Ask for extra vegetables instead of less healthy sides such as French fries
• Ask for smaller portions. If smaller portions are not available, ask for a takeout container and put half the meal in it before eating • Share a large meal with a friend or family member
• When you have eaten just enough ask the server to clear your plate and wrap leftovers to go
Children’s Menu Children’s menu items, on average, provide 790 mg of sodium, which is over half of the amount of sodium that children need to eat in one day. This does not include side dishes, which on average contain 377 mg of sodium.** • When ordering for a child, choose a meal from the regular menu and share it. Make a meal for your child by choosing a few healthier sides (e.g. baked potato, steamed vegetables and a grilled chicken breast).
Dessert • Skip or share a dessert
• Ask for a takeout container and put half the dessert in the container before eating
Keep in mind when eating out, it’s almost impossible to make healthy food choices when nutritional information, such as calories and sodium, are not provided. Having visible and accessible nutritional information on menus or menu boards can help you make informed choices before ordering your food. Currently, most restaurants in Ontario do not offer menu labelling, but might have a pamphlet with nutritional information available. Always ask your server to provide you with it before ordering.
Your Menu for
*Scourboutakos, Mary J. & Mary R. L’Abbé. (2012) Restaurant menus: calories, caloric density, and serving size. American Journal of Preventive Medicine 43(3):249–55.
** Scourboutakos, Mary J. and Mary R. L’Abbé. (2013) Sodium Levels in Canadian fast-food and sit-down restaurants. Canadian Journal of Public Health 104(1):E2-E8.
Healthy Eating Out
Durham Health Connection Line 905-666-6241 or 1-800-841-2729 durham.ca/healthyeating DURHAM REGION HEALTH DEPARTMENT
If you require this information in an accessible format, contact 905-666-6241 or 1-800-841-2729
Dec 2015 - 01
Keep in mind when eating out, it’s almost impossible to make healthy food choices when nutritional information, such as calories and sodium, are not provided. Having visible and accessible nutritional information on menus or menu boards can help you make informed choices before ordering your food. Currently, most restaurants in Ontario do not offer menu labelling, but might have a pamphlet with nutritional information available. Always ask your server to provide you with it before ordering.
Your Menu for
*Scourboutakos, Mary J. & Mary R. L’Abbé. (2012) Restaurant menus: calories, caloric density, and serving size. American Journal of Preventive Medicine 43(3):249–55.
** Scourboutakos, Mary J. and Mary R. L’Abbé. (2013) Sodium Levels in Canadian fast-food and sit-down restaurants. Canadian Journal of Public Health 104(1):E2-E8.
Healthy Eating Out
Durham Health Connection Line 905-666-6241 or 1-800-841-2729 durham.ca/healthyeating DURHAM REGION HEALTH DEPARTMENT
If you require this information in an accessible format, contact 905-666-6241 or 1-800-841-2729
Dec 2015 - 01
