Eating Out: Key Words to Avoid on a Menu

by She FIt on August 22, 2009

Eating out is a lot of fun, and at times can be unavoidable. While this can be fun, it can also be tough while on a diet. I always say that one should look up the nutritional content on the restaurant they are going to or deciding on what they will be eating ahead of time. But sometimes this is just not possible. Either plans change or the internet is down and you can’t see the nutrition facts.

Have no fear my weight loss buddies. There are other ways to beat all those unnecessary fats and calories loaded on those plates.

Did you know that are thousands of calories behind one word?

Yep, the name or description of a plate can say a lot about the nutrition facts and health level. By discovering and learning menu key words or phrases, you can save yourself from sabotaging your diet as well as the stress of finding something healthy and yet still enjoyable.

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Here are key words that should be red flagged and avoid.

* Battered

* Breaded

* Buttered

* Cheesy

* Country-Style

* Creamy

* Crispy

* Crunchy

* Crusted

* Fried

* Glazed

* Gooey

* Honey-dipped

* Melted

* Smothered

Oh man, I’m drooling now just thinking about all the foods that contain these words. But ingraining these small words in your head can save you from that next morning hangout of “why did I eat that.”

Instead, look for these keywords on your menu that add flavor and texture without extra calories.

* Roasted

* Baked

* Broiled

* Broth

* Fresh

* Multi-Grain

* Poached

* Rubbed

* Seared

* Grilled

* Scented

* Sauteed

* Spiced

* Seasoned

* Steamed

Figuring out the language of hidden calories is the first step to surviving a meal at sit-down chain restaurants. Stick with this list of healthy words and you will be set in finding a healthy restaurant meal.

Question: What is your favorite restaurant and what healthy plate do you like?

I would have to say mine is Chillies and I love eating their Chicken Fajita Pita… YUM!

Low Carb La Tortilla Factory Tortillas: The Skinny Taco

Greek Yogurt

Milk- Is it Doing Your Body Right?

Tagged as: avoid on a menu, Diet, Eating Healthy, eating out, Food, Healthy, Key words, Menu, phrases, Restaurant, Restaurant Menu, Weight loss

{ 32 comments }

CaSaundra August 22, 2009 at 5:01 am: I love getting the Grilled Chicken meal at Applebee’s (Chicken breast, steamed broccoli, and roasted baby red potatoes) and I always start my meal with a salad with no cheese or croutons and light dressing. Have you gotten the book Eat This Not That..it’s really helpful when choosing dishes eating out!
Andrea@WellnessNotes August 22, 2009 at 5:20 am: Great list of words to avoid and words to look for!

I like to order grilled fish (without any sauce, or the sauce on the side – it’s amazing how often grilled fish is topped with some sort of buttery sauce and that’s not always stated on the menu) and a salad with the dressing on the side.
South Beach Steve August 22, 2009 at 5:23 am: My favorite would have to be Ruby Tuesday’s Salad Bar.
Beth August 22, 2009 at 7:39 am: Reading about the amount of sodium in all of these foods makes me think eating out needs to be done ohhhh so rarely, no matter how healthy something seems it really isn’t.
Jenny August 22, 2009 at 8:53 am: eating out can be a huge stressor — thanks for these tips girl
Connie August 22, 2009 at 10:23 am: The only healthy place I can trust myself to make good choices is Subway.
Faith August 22, 2009 at 11:05 am: Great tips! I love the grilled steak with baked sweet potato and broccoli at Outback.
Gina August 22, 2009 at 12:02 pm: Oh but all of those dangerous words sound so GOOD! One of my favorite foods is a big unhealthy, fatty breakfast, however, I have found a great restaurant called First Watch that serves a healthy breakfast that is actually really good! I enjoy everything they have, but my favorite it their egg white omelet with mushroom and green pepper, with a whole wheat English muffin, and a side of fruit. It’s so perfect, and the fruit is always fresh.
Darcy August 22, 2009 at 3:30 pm: I think I remember reading that the grilled chicken at fast food restaurants isn’t much better than it’s crispy counterpart. For example, McDonald’s chicken may have twice the saturated fat in crispy vs. grilled, but only about 100 additional calories. So in the long run, it is definitely easier to eat at home, but every adjective helps!
Great handy list!
Shannon August 22, 2009 at 3:32 pm: I guess I will have to stop eating out. I dont have much control when I read those bad words. I think the most important part of going out is to be intentional about making healthy choices. If you set it in your head before you go to the restaurant that you aren’t going to eat fried battered, ect. foods then its easier to say no.
Sagan August 22, 2009 at 3:50 pm: Poached and steamed are two of my most favourite words Great lists here. I like to eat at local restaurants because the ingredients are so fresh and they’re likely to be healthier AND tsatier than other restaurants!
Lainie August 22, 2009 at 8:23 pm: Another wonderful post from Ms. She Fit!!! Great advice. My favorite restaurant meal is any kind of baked fish; I love fish, and in general it’s pretty light. It typically comes with sides that are on the lighter side as well.
WholeBodyLove August 22, 2009 at 9:39 pm: I love Abuelo’s vegetarian fajitas. I order corn tortillas instead of flour, no cheese, lotsa guac and extra salsa!
Meg August 23, 2009 at 5:24 am: Thanks for the list – I really love your advice! I’m about to go explore your blog

Thanks for commenting on mine, have a wonderful weekend!

Love,
Meg
Holly (The Healthy Everythingtarian) August 23, 2009 at 11:14 am: such good reminders – sometimes its all in the details!
~Carla~ August 23, 2009 at 11:38 am: Great post!! I don’t go out to eat very often, (2-3 x year) so when I do go out I usually just get whatever looks good! lol! If we’re out and about though, I won’t eat ‘fast food’, almost always choose healthy options then.
Robin August 23, 2009 at 12:02 pm: I rarely look for “healthy” foods when going out to eat, I usually get a regular meal, avoid the cheese or french fries and eat only 1/2, that’s usually what i “try” to do. I love getting a grilled chicken sandwich with honey mustard.
Tay August 23, 2009 at 12:26 pm: OMG the chicken fajita pita is my fave!! It’s such a hidden healthy food because it’s not even on their “healthy” menu. I also personalize my salads and ask for dressings on the side so I can dip my fork in. I also try and ask for no butter/oil on the buns. Thanks for the tips!!
Dave Fannin August 23, 2009 at 12:34 pm: awesome tips!
Erica August 23, 2009 at 12:39 pm: Great guide!! I always try to look up those stats! I am glad more restaurants are providing the info!
Emily August 23, 2009 at 2:01 pm: I love local food restaurants. There is a great one in Bloomington IN called The Laughing Planet that has fantastic burritos. Also, in Cbus OH, Northstar Cafe has amazing dishes.
HotchPotchery August 23, 2009 at 5:17 pm: I really love Panera, mediterranean veggie sandwhich and chicken soup—-

I wish I didn’t love all those “naughty” words!!! Mmmm.
KarmaGirl August 23, 2009 at 5:47 pm: Great lists!
I don’t really have a favourite restaurant chain to eat at anymore. I really love smaller, independent places. There is a bakery/cafe near where I work that makes amazing healthy food. Their food is all from scratch, made from healthy ingredients and organic whenever possible! That’s what I like.
april August 23, 2009 at 6:21 pm: Great list! What about the word “marinated”? I never know if that’s a good sign or not!
fittingbackin August 23, 2009 at 6:26 pm: Great educational post!! Love it!! I don’t really eat out a lot – like maybe once a week at most – so when I do I don’t go for a healthy dish.
Diane, Fit to the Finish August 23, 2009 at 6:28 pm: We don’t eat out much, just because it’s so expensive, and often the food in the restaurants where we are isn’t all that great.

One thing that I learned though, is that you have to ask the server what exactly sauteed means. One time she said, “Oh, those veggies are sauteed in real butter.” She said it like that was a good thing!!

Thanks for this great list!
Camevil August 23, 2009 at 6:30 pm: Luckily, in the West side of Cleveland, there are a number of healthy options at local restaurants. The Diner on Clifton serves a special Skinny Girl dinner, consisting of grilled lemon pepper Ahi Tuna, fresh steamed veggies and a salad. It’s quite tasty. We have a large Arab population, so it’s easy to find a good lentil salad, or a hummus platter with Lebanese salad in their yummy lemon/oregano dressing.

Chain restaurants? Let’s see:

I *would* recommend Subway’s veggie patty sub on whole wheat, except that their website contains no nutritional information on the veggie patty and some franchise locations don’t offer that option. And rumor is that it has cheese and egg whites in it.

Chipotle is actually a great place to go, so long as you order a salad bol, going easy on the rice/sour cream/cheese and sticking with the black beans and either the chicken or pork. The nice thing about Chipotle is that they serve free-range, organic pork and (depending on the location) chicken. A great option for ethical eaters out there. That’s why I usually eat vegetarian if I’m eating out–it’s hard to tell the source of the meat that a restaurant is serving.

Chick Fil A has an awesome Southwest grilled chicken salad that has REAL veggies in them and uses romaine (not iceberg) lettuce. Not so sure about the source of the chicken, but it tastes better than most fast food restaurants, not as slimy.

Great blog, btw.
She FIt August 23, 2009 at 9:12 pm: Marinated is usually a good word
Sophia August 23, 2009 at 9:22 pm: oops…I guess I’m guilt then…I always look for the word “cheesy” as an indicator of what I want! But I do love things that are grilled, roasted, baked, steamed,scented, multi-grain…well, ALL the list you mentioned in the “good” list!
MizFit August 24, 2009 at 3:07 am: Im steakhouses

LOVE the grilled rubbed blackened steamed of it all there.
bhealthier August 24, 2009 at 1:09 pm: great tips! So many people don’t realize plates can be loaded with all kinds of unhealthy things that are marketed to sound delicious!
Quix August 27, 2009 at 2:50 pm: Once a week, I get pho (vietnamese noodle soup). The sodium content may be high, but it is a tasty and filling meal for around 400 calories. And it’s fun to eat!