Restaurant Survival

Finding healthy options at food courts, cafeterias and dine-in restaurants can be challenging, especially if you’re starving when you arrive. When possible decide what you are going to eat before you get there. That way you’ll be less tempted by all the higher-calorie, indulgent choices.

Navigating the food court, cafeteria and restaurant from kiosks to food bars to menu items…

Asian-inspired Food (Chinese/Japanese/Thai/Vietnamese)

Tips:

Limit dishes that contain coconut milk; share portions; ask for half or less oil to be used in stir-fries; ask for low-sodium soy sauce and add a small amount yourself.

Suggested sides & entrées

  • Stir-fried chicken made with half the oil and no soy sauce, steamed white rice
  • Teriyaki entrée with half the sauce, steamed rice and vegetables
  • Broth-based noodle soup with shrimp, tofu or chicken
  • Steamed dumplings
  • Fresh spring rolls, limit use of sauce
  • Stir-fried dishes made with less oil
  • Steamed rice
  • Tom yam goong (hot and sour shrimp soup) or other broth-based soups
  • Steamed whole fish
  • *Sushi: California roll, tuna roll, salmon roll (avoid rolls with mayo such as spicy tuna)
  • Edamame
  • *Sashimi
  • Salad (ask for the dressing on the side)
  • Wok cooked vegetables (ask for less oil and no soy sauce)
  • Steamed rice

Greek Food

Tips: Ask for all dressings and sauces on the side.  Avoid dishes with phyllo pastry.

Suggested sides & entrées

  • Hummus served with vegetables or pita bread
  • Steamed vegetables
  • Steamed rice
  • Couscous or other grains
  • Greek salad made with half the feta (Ask for the dressing on the side and use half of it.)
  • Fish cooked in tomatoes (Plaki)
  • Souvlaki – limit tzatziki

Indian Food

Tips: Choose chicken or seafood over beef and lamb. Order one protein dish and one vegetable.

Suggested sides & entrées

  • Papadum instead of samosas
  • Chicken Tikka or Tandoori (made with a base of margaine not butter)
  • Dal or vegetable-based curry (avoid coconut and cream bases)
  • Matar pulao (rice with peas)
  • Steamed rice
  • Chapati or naan (plain)

Italian Food

Tips: Share a pasta entrée with a friend or ask for an appetizer or half-size portion.

Suggested sides & entrées

  • Broth-based soups (avoid cream-based)
  • Pasta with marinara, marsala or olive oil-based sauce
  • Vegetable pizzas
  • Salads with olive oil & balsamic dressing, dressing served on the side
  • Fish (whole, baked, broiled or pan-seared with less fat)

Japanese Sushi & Sashimi

Tips: Ask for low-sodium soy sauce and limit it to two packages. Use sparingly.

Sushi & Sashimi

  • *Maki rolls containing fish and/or vegetables (avoid rolls prepared with mayonnaise eg. spicy tuna)
  • *Sashimi
  • Edamame
  • Steamed rice
  • Wok-cooked vegetables (ask for less oil)

*Fish varieties with high levels of mercury and other containments should be limited/avoided for children, pregnant women and women in childbearing years.  For more information I recommend the following guide by Toronto Public Health: A Guide to Eating Fish for Women, Children and Families.