Healthy Lunch: What to Look For when Eating Out

by Molly Niendorf — September 20, 2008

I understand you can't always prepare lunch the night before, or you don't always want to. And it's fun to eat out with coworkers. You can find healthy options at restaurants, as long as you mind the menu and ask questions. Heed these tips:

• Go for grilled chicken, not fried. Buns and sandwich rolls pack upwards of 400 or more calories. Consider eating it open-faced. Also check out the veggie or turkey burgers.
• A baked potato is a healthy, filling option. Choose toppings carefully, and avoid the sour cream.
• Ketchup and barbecue sauce are fat-free condiments. However, if you're watching your sugar intake, skip those and stick with mustard.
• Say yes to black beans, pinto beans, kidney, and lima beans. No to refried beans, as they pack in oil.
• Baked or grilled fish = delicious and healthy. No breading, please!
• At a Chinese restaurant, egg drop, miso, and wonton soup are good choices. Also steamed shu mai or broiled entrees.
• Swap side dishes. Ask for raw or steamed vegetables rather than cole slaw, pasta salad, or French fries.
• Steamed brown rice is an excellent source of whole grains and fiber.
• Edamame is packed with protein. Also look for stir-fried veggies, but beware of sweet-and-sour sauce and peanut sauce. If you love these sauces (I do!), ask for them on the side.
• Share your entrée with a friend!