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Pump Up Health When Dining Out

dinner plates with food

Plan ahead

Be aware of what you eat when on the go! You may not realize how many calories are in your favorite fast-food meal. If you have internet access, search online to preview restaurant menus and nutrition information. Then, select restaurants that have healthy menu options and let your child choose where to eat.


At the restaurant ...

  • Choose smaller portions or share a larger meal. Remember that drinks have calories too—choose water, 100% fruit juice, or a small sized beverage.
  • Ask to substitute a fruit, vegetable, or salad for the french fries.
  • Be mindful of appetizers. Save your appetite for the main meal.
  • Restaurant portions are often large. If you’re not splitting your meal with someone, take half of it home to enjoy the next day. Be sure to properly refrigerate any leftovers.
  • Ask for sauces and dressings on the side to control the amount on your salad or meal.
  • Ordering a pizza? Choose lots of vegetables for toppings instead of pepperoni, sausage, hamburger, or extra cheese.
  • Eat slowly so you will eat less.
  • Consider a fruit cup or sorbet for dessert.


Menu clues

Skip foods that are fried and breaded because they are higher in fat and calories. Look for these words to help you choose healthier options: steamed, baked, roasted, lightly sautéed, broiled.