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Daily Bread
A cheerful heart is good medicine.
Proverbs 17:22
Tips for ordering heart-healthy in restaurants

Eating healthy can be a challenge when you eat out.

But we have more heart-healthy choices in restaurants today than ever before. It just a takes a little know-how and planning to order a delicious – and healthy – meal. Make sure to consult with your physician before making any major changes in your diet.

Eating less fat (especially less saturated fat) and less cholesterol is important for your health, according to the American Dietetic Association. A diet high in saturated fat raises blood cholesterol. High blood cholesterol is a major risk factor for heart attack and stroke.

Eating a diet low in sodium can lower blood pressure in some people, according to the American Heart Association. Uncontrolled high blood pressure can lead to stroke, heart attack, heart failure or kidney failure. Most Americans eat far more sodium than they need.

When eating out, it is very important to watch portion sizes. Restaurant portions are often larger than serving sizes you prepare at home, so don’t feel that you have to eat the whole thing. In fact, start by cutting your portions in half. Eat one half at the restaurant and ask for a takeout container to enjoy the other half later.

A guide for ordering
Fried, basted, braised, au gratin, crispy, escalloped, pan-fried, sautιed, stewed or stuffed foods are high in fat.

The American Heart Association recommends looking for menu items that include terms such as:
  • baked
  • braised
  • broiled
  • grilled
  • poached
  • roasted
  • steamed
  • stir-fried

High-sodium foods include those that are pickled, in cocktail sauce, smoked, in broth or au jus, in a tomato base, or in soy or teriyaki sauce. Steer clear of these.

Meals made to order
Even if dishes low in saturated fat, cholesterol and/or sodium aren't on the menu, you may still be able to get a healthy meal. Many restaurants will prepare foods to order. If you’re not sure about a particular restaurant, phone before you go.

Don’t hesitate to ask your server or the chef how meals are prepared. Many restaurants will accommodate your request to prepare foods to your liking.

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Action items to post on your refrigerator or in your wallet:

This week I will choose one of the following heart-health strategies to implement:
  • I will choose meals with less saturated fat and less cholesterol.
  • I will choose meals low in sodium.
  • I will watch portion sizes and ask for a take-out box when I eat out.
  • I will ask my server how meals are prepared when I eat out.
  • I will ask my server to prepare my food choosing one of the following preparation methods: baked, braised, broiled, grilled, poached, roasted, steamed or stir-fried.


Published: Feb. 11, 2005
Source: American Dietetic Association, American Heart Association
Writer: Beth Bartholomew


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