Aim for a Healthy Weight

Maintaining a Healthy 

Weight On the Go

A Pocket Guide

Aim for a Healthy Weight

Maintaining a Healthy 

Weight On the Go

A Pocket Guide

NIH Publication No. 10-7415

April 2010

1

Introduction

Importance of Making 

Healthier Choices While 

Eating On the Go

According to the National Restaurant 

Association, American adults buy 

a meal or snack from a restaurant 

5.8 times a week on average. If you 

are watching your weight, it’s hard to 

always know what calories, fats, and 

nutrients are in the dishes you order. 

The information in this booklet 

provides tips on how to help you 

select healthier options while eating 

“on the go” (i.e., dining out or 

bringing food in). Using the 

information provided on healthy 

choices will help you maintain a 

healthy weight.

Why Is a Healthy Weight 

Important?

Reaching and maintaining a healthy 

weight is good for your overall 

health. It also may help reduce your 

risk for developing several diseases 

and conditions. Maintaining a 

healthy weight has many other 

benefits, including feeling good about 

yourself and having more energy to 

enjoy life.

A person’s weight is the result of 

many things: height, genes, 

metabolism, behavior, and environment. Maintaining a healthy weight 

requires keeping a balance. You must 

balance the calories you get from 

food and beverages (energy IN) with 

the calories you use to keep your 

body going and being physically 

active (energy OUT).

The same amount of 

energy IN and energy OUT 

over time = weight stays the same

More IN than OUT 

over time = weight gain

More OUT than IN 

over time = weight loss

Your energy IN and energy OUT 

don’t have to balance exactly every 

day. It’s the balance over time that 

will help you maintain a healthy 

weight in the long run.

For many people, this balance means 

eating fewer calories and increasing 

their physical activity. Cutting back 

on calories is a matter of choice. 

Making healthy food choices that are 

lower in fats, especially saturated and 

trans fats, as well as cholesterol, 

sodium (salt), and added sugar, can 

help you cut back on calories, as can 

paying attention to portion size. This 

pocket guide will provide you with 
 Maintaining a Healthy Weight On the Go—A Pocket Guide

2

information to make informed food 

choices, particularly when eating on 

the go, to help you maintain a healthy 

weight.

How To Lose Weight and 

Maintain It

We have all heard the facts . . . to lose 

weight, you must eat less and move 

more. But this is often easier said 

than done. Many people make 

repeated attempts, often using 

different fad diets and weight loss 

gimmicks, and are unsuccessful. 

To be successful at weight loss, you 

need to adopt a new lifestyle. This 

means making changes such as 

adopting healthy eating habits, being 

more physically active, and learning 

how to change behaviors. 

Healthy Eating Plan

A healthy eating plan includes foods 

from all the basic food groups. It is 

low in saturated fat, trans fat, 

cholesterol, sodium (salt), and added 

sugar. It contains enough calories for 

good health, but not so many that 

you gain weight. (For more 

information on the basic food 

groups, go to www.MyPyramid.gov.)

A healthy eating plan:

■ Emphasizes fruits, vegetables, 

whole grains, and fat-free or lowfat milk and milk products

■ Includes lean meats, poultry, fish, 

beans, eggs, and nuts

■ Is low in saturated fat, trans fat, 

cholesterol, sodium (salt), and 

added sugar

■ Controls portion size
3

Choosing 

Healthier Foods

Foods That Make a 

Healthy Eating Plan

A healthy eating plan is one that 

gives your body the nutrients it needs 

every day while staying within your 

daily calorie limits. This eating plan 

also may lower your risk for heart 

disease and conditions such as high 

blood pressure or high blood 

cholesterol. 

Foods that can be eaten more often 

include those that are lower in 

calories, total fat, saturated and trans

fats, cholesterol, and sodium (salt). 

Examples of these foods include 

fat-free and low-fat milk products; 

lean meats, fish, and poultry; 

high-fiber foods such as whole 

grains, breads, and cereals; fruits; and 

vegetables. Canola or olive oils and 

soft margarines made from these oils 

are heart healthy and can be used in 

moderate amounts. Unsalted nuts 

also can be included in a healthy diet, 

as long as you watch the amount.

Foods higher in fat are typically 

higher in calories. Foods that should 

be limited include those with higher 

amounts of saturated fat, trans fat, 

and cholesterol. These particular fats 

may raise blood cholesterol levels, 

which increases the risk of heart 

disease. 

■ Saturated fat is found mainly in 

fresh and processed meats, 

high-fat milk products (such as 

cheese, whole milk, cream, butter, 

and ice cream), lard, and the 

coconut and palm oils that can be 

found in many processed foods. 

■ Trans fat is found in foods with 

partially hydrogenated oils, such 

as many hard margarines and 

shortening, commercially fried 

foods, and some bakery goods. 

■ Cholesterol is found in foods of 

animal origin. Major dietary 

sources include egg yolks, organ 

meats, cheese, beef, pork, and 

shrimp. It also may be present in 

foods that contain an animalbased ingredient, such as eggs, 

whole milk, or lard.

It’s also important to limit foods and 

beverages with added fat and sugar, 

such as many desserts, canned fruit 

packed in syrup, fruit drinks, and 

sugar-sweetened beverages. These 

foods and beverages will add calories 

to your diet while providing limited 

nutritional benefit.
 Maintaining a Healthy Weight On the Go—A Pocket Guide

4

Fat Matters, 

But Calories Count

A calorie is a calorie is a calorie, 

whether it comes from fat or 

carbohydrate. Any calories eaten in 

excess can lead to weight gain. You 

can lose weight by eating fewer 

calories and by increasing your 

physical activity.

Reducing the amount of total fat and 

saturated fat that you eat is one way to 

limit your overall calorie intake. In 

fact, 1 gram of fat equals 9 calories, 

whereas 1 gram of protein or 

carbohydrate equals less than half the 

number of calories (4 calories each). 

By reducing total fat intake, you help 

reduce your calorie intake.

However, eating fat-free or reducedfat foods isn’t always the answer to 

reducing your calories. This is 

especially true when you eat more of 

the reduced-fat food than you would 

of the regular item. Many food 

companies produce fat-free versions 

of foods that have more calories than 

the regular versions. For example, if 

you eat twice as many fat-free 

cookies, you have increased your 

overall calorie intake. The following 

list of foods and their reduced-fat 

varieties will show you that just 

because a product is fat free, that 

doesn’t mean it is “calorie free.” And 

calories do count!
Choosing Healthier Foods

5

Fat-Free or Reduced Fat Regular

Calories Calories

Reduced fat peanut butter,

2 Tbsp

187 Regular peanut butter,

2 Tbsp

191

Cookies:

Reduced fat chocolate chip cookies,

3 cookies (30 g)

118 Cookies:

Regular chocolate chip cookies,

3 cookies (30 g)

142

Fat-free fig cookies,

2 cookies (30 g)

102 Regular fig cookies,

2 cookies (30 g)

111

Ice cream:

Fat-free vanilla frozen yogurt

(<1% fat), 1/2 cup

100 Ice cream:

Regular whole milk vanilla 

frozen yogurt (3–4% fat), 1/2 cup

104

Light vanilla ice cream (7% fat),

1/2 cup

111 Regular vanilla ice cream

(11% fat), 1/2 cup

133

Fat-free caramel topping,

2 Tbsp

103 Caramel topping, homemade 

with butter, 2 Tbsp

103

Low-fat granola cereal,

approx. 1/2 cup (55 g)

213 Regular granola cereal,

approx. 1/2 cup (55 g)

257

Low-fat blueberry muffin,

1 small (21/2 inch)

131 Regular blueberry muffin,

1 small (21/2 inch)

138

Baked tortilla chips,

1 oz

113 Regular tortilla chips,

1 oz

143

Low-fat cereal bar,

1 bar (1.3 oz)

130 Regular cereal bar,

1 bar (1.3 oz)

140

Source: National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication No. 05-5213), 

p. 9. Bethesda, MD: U.S. Department of Health and Human Services.
 Maintaining a Healthy Weight On the Go—A Pocket Guide

6

Lower Calorie, Lower Fat 

Alternatives

The table that follows provides some 

examples of healthier alternatives for 

old favorites. When making a food 

choice, remember to consider 

vitamins and minerals. Some foods 

provide most of their calories from 

sugar and fat, but give you few, if any, 

vitamins and minerals.

The suggested alternatives are not 

meant to be an exhaustive list. If a 

product’s package has a Nutrition 

Facts Panel, we encourage you to 

read it to find out just how many 

calories, vitamins, and minerals are 

in the specific products you decide to 

buy.

Once you are comfortable identifying 

foods that are lower in fat and 

calories, you will be able to make 

healthier choices when eating 

on the go.
Choosing Healthier Foods

7

Instead of . . . Replace with . . .

Dairy Products Evaporated whole milk Evaporated fat-free (skim) or reduced fat 

(2%) milk

Whole milk Low-fat (1%), reduced fat (2%), or fat-free (skim) milk

Ice cream Sorbet, sherbet, low-fat or fat-free frozen yogurt, or ice 

milk (choose lowest calorie variety)

Whipping cream Imitation whipped cream (made with fat-free (skim) milk) 

or low-fat vanilla yogurt

Sour cream Plain low-fat yogurt

Cream cheese Neufchatel or “light” cream cheese or fat-free cream 

cheese

Cheese (cheddar, American, 

Swiss, jack)

Reduced calorie cheese, low calorie processed cheeses, 

etc.; fat-free cheese

Regular (4%) cottage cheese Low-fat (1%) or reduced fat (2%) cottage cheese

Whole milk mozzarella cheese Part skim milk, low moisture mozzarella cheese

Whole milk ricotta cheese Part skim milk ricotta cheese

Coffee cream (half and half) or 

nondairy creamer (liquid, powder)

Low-fat (1%) or reduced fat (2%) milk or fat-free 

dry milk powder

Cereals, Grains, 

and Pasta

Ramen noodles Rice or noodles (spaghetti, macaroni, etc.)

Pasta with white sauce (alfredo) Pasta with red sauce (marinara)

Pasta with cheese sauce Pasta with vegetables (primavera)

Granola Bran flakes, crispy rice, etc.

Cooked grits or oatmeal

Whole grains (couscous, barley, bulgar, etc.)

Reduced fat granola (choose lowest calorie variety)

Meat, Fish, and 

Poultry

Cold cuts or lunch meats

(bologna, salami, liverwurst, etc.)

Low-fat cold cuts (95% to 97% fat-free lunch meats, 

low-fat pressed meats)

Hot dogs (regular) Lower fat hot dogs

Bacon or sausage Canadian bacon or lean ham

Regular ground beef Extra lean ground beef such as ground round or ground 

turkey (read labels)

Chicken or turkey with skin, duck, 

or goose

Chicken or turkey without skin (white meat)

Oil-packed tuna Water-packed tuna (rinse to reduce sodium content)

Beef (chuck, rib, brisket) Beef (round, loin) trimmed of external fat

(choose slelect grades)

Pork (spareribs, untrimmed loin) Pork tenderloin or trimmed, lean smoked ham
 Maintaining a Healthy Weight On the Go—A Pocket Guide

8

Instead of . . . Replace with . . .

Frozen breaded fish or fried fish

(homemade or commercial)

Fish or shellfish, unbreaded (fresh, frozen, canned 

in water)

Whole eggs Egg whites or egg substitutes

Frozen TV dinners (containing more 

than 13 grams of fat per serving)

Frozen TV dinners (containing less than 13 grams of fat 

per serving and lowest in sodium)

Chorizo sausage Turkey sausage, drained well (read label)

Vegetarian sausage (made with tofu)

Baked Goods Croissants, brioches, etc. Hard french rolls or soft “brown ’n serve” rolls

Donuts, sweet rolls, muffins, scones, 

or pastries

English muffins, bagels, reduced fat or fat-free muffins 

or scones

Party crackers Low-fat crackers (choose lower in sodium)

Saltine or soda crackers (choose lowest in sodium)

Cake (pound, chocolate, yellow) Cake (angel food, white, gingerbread)

Cookies Reduced fat or fat-free cookies (graham crackers, 

ginger snaps, fig bars) (choose lowest calorie variety)

Snacks and 

Sweets

Nuts Popcorn (air-popped or light microwave), fruits, 

vegetables

Ice cream, e.g., cones or bars Frozen yogurt, frozen fruit, or chocolate pudding bars

Custards or puddings (made with 

whole milk)

Puddings (made with skim milk)

Fats, Oils, and 

Salad Dressings

Regular margarine or butter Light-spread margarines, diet margarine, or whipped 

butter, tub or squeeze bottle

Regular mayonnaise Light or diet mayonnaise or mustard

Regular salad dressings Reduced calorie or fat-free salad dressings, lemon juice, 

or plain, herb-flavored, or wine vinegar

Butter or margarine on toast or bread Jelly, jam, or honey on bread or toast

Oils, shortening, or lard Nonstick cooking spray for stir-frying or sautéing

As a substitute for oil or butter, use applesauce or prune 

puree in baked goods

Miscellaneous Canned cream soups Canned broth-based soups

Canned beans and franks Canned baked beans in tomato sauce

Gravy (homemade with fat 

and/or milk)

Gravy mixes made with water or homemade with the fat 

skimmed off and fat-free milk included

Fudge sauce Chocolate syrup

Avocado on sandwiches Cucumber slices or lettuce leaves

Guacamole dip or refried beans 

with lard

Salsa

Source: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication 

No. 05-5213), pp. 10–11. Bethesda, MD: U.S. Department of Health and Human Services.
Choosing Healthier Foods

9

Keeping an Eye on 

Portion Size

Eating fewer calories is not just about 

choosing healthier foods. It is also 

about eating less food and paying 

attention to portion size.

What’s the difference between a 

regular portion and a serving size?

Portion: A “portion” is the amount 

of food that you choose to eat for a 

meal or snack. It can be big or 

small—you decide.

Serving: A “serving” is a measured 

amount of food or drink, such as one 

slice of bread or 1 cup of milk. Some 

foods that most people consume as a 

single portion actually contain 

multiple servings (e.g., a 20-ounce 

soda or a 3-ounce bag of chips).

To see typical portions for various 

foods, refer to the images below. 

Also, check out the U.S. Department 

of Agriculture’s MyPyramid at 

http://www.myPyramid.gov to find 

out how these food portions fit into a 

daily eating plan for your recommended calorie level.

Strawberries

1/2 cup

(1/2 cup equivalent of fruit)

Whole-wheat cereal flakes

1 cup

(1-ounce equivalent of whole grains)

Milk

8 fluid ounces

(counts as 1 cup milk)

Baked sweet potato

1 large

(1-cup equivalent of orange vegetables)

Source: Adapted from the U.S. Department of Agriculture’s MyPyramid, online at http://mypyramid.gov.

11

Dining Out/Take-Out: 

How To Choose

General Tips for Healthy 

Dining Out and Take-Out

Whether you’re trying to maintain 

weight or lose weight, you can eat 

healthfully when dining out or 

bringing food in, if you know how. 

The following tips will help you move 

toward healthier eating as you limit 

your calories, as well as total fat, 

saturated and trans fats, cholesterol, 

and sodium (salt) when eating 

prepared foods.

You Are the Customer

■ Ask for what you want. Most 

restaurants will honor your 

requests.

■ Ask questions. Don’t be intimidated by the menu—your server 

will be able to tell you how foods 

are prepared or suggest substitutions on the menu.

■ To reduce portion sizes, try 

ordering a low-fat appetizer as 

your main meal, or share an 

entree with a friend or family 

member.

■ Avoid all-you-can-eat buffets.

■ Review the menu online, if 

possible, and choose the 

healthiest option before you go to 

the restaurant.

■ General tips: Limiting your 

calories and fat can be easy as 

long as you know what to order. 

Try asking these questions when 

you call ahead or before you 

order. Ask the restaurant whether 

they would, upon request, do the 

following:

– Serve fat-free (skim) milk 

rather than whole milk or 

cream

– Reveal the type of cooking oil 

used

– Trim visible fat off poultry or 

meat

– Leave butter, gravy, or cream 

sauces off the side dish or 

entree

– Serve salad dressing on the 

side

– Accommodate special requests 

if made in advance by 

telephone or in person

Above all, don’t get discouraged. 

Most restaurants usually have several 

healthy options to choose from.
 Maintaining a Healthy Weight On the Go—A Pocket Guide

12

Reading the Menu

Choose lower calorie, low-fat 

cooking methods. Look for terms 

such as:

■ Baked

■ Boiled (in wine or lemon juice)

■ Broiled

■ Grilled

■ Lightly sauteed

■ Poached 

■ Roasted

■ Steamed in its own juice (au jus)

Be aware of foods high in calories, 

total fat, and saturated fat. Watch out 

for terms such as:

■ Alfredo

■ Au fromage

■ Au gratin

■ Basted 

■ Béarnaise 

■ Breaded

■ Butter sauce

■ Casserole

■ Cheese sauce

■ Creamed

■ In cream or cream sauce

■ Crispy

■ Deep fried 

■ Escalloped

■ Fried 

■ Gravy

■ Hollandaise

■ Marinated (in oil) 

■ Pastry crust

■ Pot pie

Specific Tips for 

Healthy Choices

Breakfasts

■ Decaf tea or coffee with fat-free or 

low-fat (1 percent) milk

■ Fresh fruit or small glass of 

100 percent fruit juice

■ Whole-grain bread, bagel, or 

English muffin with jelly or honey

■ Whole-grain cereal with fat-free 

or low-fat (1 percent) milk 

■ Oatmeal with fat-free milk topped 

with fruit

■ Omelet made with egg whites or 

egg substitute

■ Multigrain pancakes with fresh 

fruit or apple butter 

■ Fat-free yogurt (try adding cereal 

or fresh fruit)

Beverages

■ Water with lemon

■ Flavored sparkling water 

(noncaloric)
13

Dining Out/Take-Out: How To Choose

■ Juice spritzer (half fruit juice and 

half sparkling water)

■ Unsweetened iced tea

■ Tomato juice (reduced sodium)

■ Fat-free or low-fat (1 percent) 

milk 

Breads

While many yeast breads and 

breadsticks are low in calories and 

low in fat, the calories add up when 

you add butter, margarine, or olive 

oil to the bread. Also, eating a lot of 

bread in addition to your meal will 

fill you up with unwanted calories 

and not leave enough room for fruits 

and vegetables.

Appetizers

■ Broth-based soups

■ Steamed seafood

■ Shrimp* cocktail (limit cocktail 

sauce—it’s high in sodium)

■ Melons or fresh fruit

■ Bean soups

■ Salad with reduced-fat dressing 

(or add lemon juice or vinegar)

Entrees

■ Poultry, fish, shellfish, and 

vegetable dishes 

■ Pasta with red sauce or with 

vegetables (primavera)

■ Look for terms such as “baked,” 

“broiled,” “steamed,” “poached,” 

“lightly sauteed,” or “lightly 

stir-fried”

■ Ask for sauces and dressings on 

the side

■ Limit the amount of butter, 

margarine, and salt you use at the 

table

Salads/Salad Bars

■ Lettuce, spinach, and other fresh 

greens

■ Fresh vegetables—tomatoes, 

mushrooms, carrots, cucumbers, 

peppers, onions, radishes, and 

broccoli

■ Chickpeas, kidney beans, and 

other beans

■ Skip the nonvegetable choices: 

deli meats, bacon, egg, cheese, 

and croutons

■ Choose lower calorie, reduced-fat, 

or fat-free dressing; lemon juice; 

or vinegar

Side Dishes

■ Vegetables and whole-grain side 

dishes (brown rice, whole wheat 

pasta, etc.) make good additions 

to meals and also can be 

combined for a lower calorie 

alternative to higher calorie 

entrees

* If you are on a cholesterol-lowering diet, eat shrimp in moderation.
 Maintaining a Healthy Weight On the Go—A Pocket Guide

14

■ Ask for side dishes without butter 

or margarine

■ Ask for mustard, salsa, or low-fat 

yogurt instead of sour cream or 

butter

Desserts and Coffees

■ Fresh fruit

■ Fat-free frozen yogurt

■ Sherbet or fruit sorbet (these are 

usually fat free, but check the 

calorie content)

■ Try sharing a dessert

■ Ask for fat-free or low-fat 

(1 percent) milk for your coffee 

(instead of cream or half-n-half)

Tips for Healthy Eating 

On the Go

If you’re dining out or bringing food 

in, it’s easy to find healthy foods. 

Knowing about typical American 

dishes, as well as other ethnic 

cuisines, can help make your dining 

experience healthy and enjoyable. 

The following list includes healthy 

food choices (lower in calories and 

fat) and terms to look for when 

making your on-the-go selections.

Supermarket

Choose More Often . . .

Bringing prepared food home from 

the supermarket is growing in 

popularity. Supermarkets often 

provide a wide selection of foods 

from various cuisines. Use the 

suggestions in each of these categories to guide your decision. One 

thing to keep in mind is portion size. 

Take-out portions can be just as large 

as restaurant portions. For more 

information on portion sizes, refer 

to Portion Distortion at 

www.nhlbi.nih.gov. 

Chinese

Choose More Often . . .

■ Zheng (steamed)

■ Gun (boiled)

■ Kao (roasted)

■ Shao (barbecue)

■ Poached

■ Lightly stir-fried in mild sauce

■ Cooked in light wine sauce

■ Hot and spicy tomato sauce

■ Sweet and sour sauce

■ Hot mustard sauce

■ Reduced-sodium soy sauce

■ Dishes without MSG added

■ Spinach or broccoli

■ Fresh fish fillets, shrimp, scallops

■ Chicken without skin

■ Lean beef

■ Bean curd (tofu)
15

Dining Out/Take-Out: How To Choose

■ Moo shu vegetables, chicken, or 

shrimp

■ Steamed rice

■ Lychee fruit

■ Hoison sauce* with assorted 

Chinese vegetables: broccoli, 

mushrooms, onions, cabbage, 

snow peas, scallions, bamboo 

shoots, water chestnuts, asparagus

■ Oyster sauce* (made from 

seafood)

French

Choose More Often . . .

■ Dinner salad with vinegar or 

lemon juice (or a reduced-fat 

dressing)

■ Crusty bread without butter

■ Fresh fish, shrimp, scallops, 

steamed mussels (without sauces)

■ Chicken without skin

■ Rice and noodles without cream 

or added butter or other fat

■ Fresh fruit for dessert

Italian

Choose More Often . . .

■ Lightly sauteed with onions

■ Shallots

■ Peppers and mushrooms

■ Artichoke hearts

■ Sun-dried tomatoes

■ Red sauces—spicy marinara sauce 

(arrabiata), marinara sauce, or 

cacciatore

■ Light red sauce or light red or 

white wine sauce

■ Light mushroom sauce

■ Red clam sauce

■ Primavera (no cream sauce)

■ Lemon sauce

■ Capers

■ Herbs and spices—garlic and 

oregano

■ Crushed tomatoes and spices

■ Florentine (spinach)

■ Grilled (often fish or vegetables)

■ Piccata (lemon)

■ Manzanne (eggplant)

Middle Eastern

Choose More Often . . .

■ Lemon dressing, lemon juice

■ Blended or seasoned with Middle 

Eastern spices

■ Herbs and spices (parsley, 

rosemary, basil, dill, etc.)

■ Mashed chickpeas

■ Fava beans

■ Smoked eggplant

* Hoison and oyster sauces are high in sodium (salt). Choose versions that are lower in sodium, or limit the quantity, 

particularly if on a low-sodium diet.
 Maintaining a Healthy Weight On the Go—A Pocket Guide

16

■ Tomatoes, mushrooms, green 

peppers, and cucumbers

■ Spiced ground meat

■ Special garlic sauce

■ Basted with tomato sauce

■ Garlic

■ Chopped parsley and/or onion

■ Couscous (grain)

■ Rice or bulgur (cracked wheat)

■ Stuffed with rice and imported 

spices

■ Grilled on a skewer

■ Marinated and barbecued

■ Baked

■ Charbroiled or charcoal broiled

■ Fresh fruit for dessert

Japanese

Choose More Often . . .

■ House salad with fresh ginger and 

cellophane (clear rice) noodles

■ Rice

■ Nabemono (soup/stew)

■ Chicken, fish, or shrimp teriyaki, 

broiled in sauce

■ Soba noodles, often used in soups

■ Yakimono (broiled)

■ Tofu (or bean curd)

■ Grilled vegetables

Indian

Choose More Often . . .

■ Tikka (pan roasted)

■ Cooked with or marinated in 

yogurt

■ Cooked with green vegetables, 

onions, tomatoes, peppers, and 

mushrooms

■ With spinach (saag)

■ Baked leavened breads

■ Masala

■ Tandoori

■ Paneer

■ Cooked with curry, marinated in 

spices

■ Lentils, chickpeas (garbanzo 

beans)

■ Garnished with dried fruits

■ Chickpeas (garbanzo) and 

potatoes

■ Basmati rice (pullao)

■ Matta (peas)

■ Chicken or shrimp kebab

Mexican

Choose More Often . . .

■ Shredded spicy chicken

■ Rice and black beans

■ Rice (particularly brown rice)
17

Dining Out/Take-Out: How To Choose

■ Served with salsa (hot red tomato 

sauce)

■ Served with salsa verde (green 

chili sauce)

■ Covered with enchilada sauce

■ Topped with shredded lettuce, 

diced tomatoes, and onions

■ Served with or wrapped in a corn 

or whole-wheat flour (soft) 

tortilla

■ Grilled

■ Marinated

■ Picante sauce

■ Simmered with vegetarian chili or 

tomato sauce

Thai

Choose More Often . . .

■ Barbecued, sauteed, broiled, 

boiled, steamed, braised, or 

marinated

■ Charbroiled

■ Basil sauce, basil, sweet basil, or 

basil leaves

■ Lime sauce or lime juice

■ Chili sauce or crushed dried chili 

flakes

■ Thai spices

■ Served in hollowed-out pineapple

■ Fish sauce

■ Hot sauce

■ Napa, bamboo shoots, black 

mushrooms, ginger, garlic

■ Bed of mixed vegetables

■ Scallions, onions

Steakhouses

Choose More Often . . .

■ Lean broiled beef (no more than 

6 ounces)—London broil, filet 

mignon, round and flank steaks

■ Baked potato without added 

butter, margarine, or sour cream 

(try low-fat yogurt or mustard)

■ Green salad with vinegar or 

lemon juice (or a reduced-fat 

dressing)

■ Steamed vegetables without added 

butter or margarine (try lemon 

juice and herbs)

■ Seafood dishes (usually indicated 

as “surf ” on menus)

Fast Food

Choose More Often . . .

■ Grilled chicken breast sandwich 

without mayonnaise

■ Single hamburger without cheese

■ Grilled chicken salad with 

reduced-fat dressing

■ Garden salad with vinegar or 

lemon juice (or a reduced-fat 

dressing)
 Maintaining a Healthy Weight On the Go—A Pocket Guide

18

■ Low-fat or fat-free yogurt

■ Fat-free muffin or cereal with 

fat-free or low-fat (1 percent) 

milk

Deli/Sandwich Shops

Choose More Often . . .

■ Fresh sliced vegetables in 

whole-wheat pita bread with 

low-fat dressing, yogurt, or 

mustard

■ Bean soup (lentil, minestrone)

■ Turkey breast sandwich with 

mustard, lettuce, and tomato

■ Fresh fruit

Saving Money While 

Eating Out

Another expense of eating out is its 

effect on your budget. Try these tips 

for making healthy choices eating out 

without overspending: 

■ To reduce costs, start by eating 

out one less time per week.

■ Many restaurants provide 

portions that are large enough to 

make two meals out of one entree. 

Bring half of your meal home for 

the next day, or if dining with a 

friend or family member, order 

one entree to share. 

■ If you often meet a friend or 

colleague for lunch at a restaurant, try bringing your lunch 

instead and meeting outside in 

the park when the weather 

permits. 
19

When you eat on the go, you don’t 

have to give up eating fast foods 

completely. You can eat right and 

still eat fast foods if you select 

carefully. Here are some tips on fast 

foods to choose:

■ Order from the dollar or value 

menu; the portions are often 

smaller than the regular size.

■ Order a small hamburger instead 

of a larger one. Try ordering a 

hamburger without cheese and 

extra sauce.

■ Order roast beef for a leaner 

choice than most burgers.

■ Order a baked potato instead of 

french fries. Be careful of high-fat 

toppings like sour cream, butter, 

or cheese.

■ Order grilled, broiled, or baked 

fish or chicken.

■ Order fat-free or low-fat milk 

instead of a milkshake. Or try the 

low-fat frozen yogurt or low-fat 

milkshake.

■ Order salad. Use vinegar and oil 

or a low-calorie dressing.

■ Create a salad at the salad bar. 

Choose any raw vegetables, fruits, 

or beans. Limit toppings high in 

saturated fat, such as cheese, fried 

noodles, and bacon bits, as well as 

salads made with mayonnaise. 

Also, limit salad dressings high in 

saturated fat and cholesterol.

■ For sandwiches, try whole-wheat 

bread topped with lettuce, tomato, 

onion, mustard, and ketchup 

instead of toppings high in 

saturated fat, such as cheese, 

bacon, special sauces, or butter.

■ Order thin-crust pizza with 

vegetable toppings such as 

peppers, mushrooms, or onions 

instead of extra cheese, pepperoni, and sausage.

Foods in the Fast Lane
 Maintaining a Healthy Weight On the Go—A Pocket Guide

20

Fast Food Choices

Let’s see how small changes can add up to big changes with the following sample fast-food meal:

Typical Meal Lower Fat Choice

Cheeseburger

(313 calories)

Hamburger

(265 calories)

Large french fries

(487 calories)

1/2 small french fries

(112 calories)

12-ounce cola

(136 calories)

12-ounce cola

(136 calories)

1/2 cup vanilla ice cream

(137 calories)

Low-fat ice cream cone

(146 calories)

Total saturated fat (g) 13 Total saturated fat (g) 6

Total dietary cholesterol (mg) 71 Total dietary cholesterol (mg) 42

Total fat (g) 46 Total fat (g) 20

Total calories 1,073 Total calories 659

Source: Adapted from National Heart, Lung, and Blood Institute. (2005). Aim for a Healthy Weight (NIH Publication 

No. 05-5213), p. 24. Bethesda, MD: U.S. Department of Health and Human Services.
21

Other Resources

More information on maintaining a 

healthy weight, and on overweight 

and obesity, is available from the 

National Heart, Lung, and Blood 

Institute (NHLBI) Web site at 

www.nhlbi.nih.gov (under Health 

Information for the Public). Also see 

the following resources.

Aim for a Healthy Weight 

Web Site

Information for patients and the 

public as well as health professionals

http://healthyweight.nhlbi.nih.gov

Diseases and Conditions 

A–Z Index

A quick and easy way to get complete 

and dependable information about 

heart, lung, and blood diseases and 

sleep disorders

www.nhlbi.nih.gov/health/dci/

Keep the BeatTM: 

Deliciously Healthy Eating 

Web Site

Heart healthy recipes professionally 

developed for the NHLBI, along with 

other healthy eating information

http://hin.nhlbi.nih.gov/healthyeating

We Can!® (Ways to Enhance 

Children’s Activity and 

Nutrition)

Science-based information for 

parents and communities to help 

children maintain a healthy weight

http://wecan.nhlbi.nih.gov

1–866–35–WECAN (1–866–359–3226)

To Learn More

Contact the NHLBI for information 

and publications on healthy eating 

and overweight and obesity. 

Available publications include the 

“Aim for a Healthy Weight Patient 

Booklet,” “At a Glance: Facts About 

Healthy Weight,” “Aim for a Healthy 

Weight: Keep an Eye on Portion Size 

Z Card,” and more.

NHLBI Health Information Center

P.O. Box 30105

Bethesda, MD 20824–0105

Phone: 301–592–8573

TTY: 240–629–3255

Fax: 301–592–8563

E-mail: NHLBIinfo@nhlbi.nih.gov

Web site: www.nhlbi.nih.gov

TM Keep the Beat is a trademark of the U.S. Department of Health and Human Services (DHHS).

® We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks 

of DHHS.
Notes
DISCRIMINATION PROHIBITED: Under provisions of applicable 

public laws enacted by Congress since 1964, no person in the United 

States shall, on the grounds of race, color, national origin, handicap, or 

age, be excluded from participation in, be denied the benefits of, or be subjected 

to discrimination under any program or activity (or, on the basis of sex, with 

respect to any education program and activity) receiving Federal financial 

assistance. In addition, Executive Order 11141 prohibits discrimination on the 

basis of age by contractors and subcontractors in the performance of Federal 

contracts, and Executive Order 11246 States that no federally funded contractor 

may discriminate against any employee or applicant for employment because of 

race, color, religion, sex, or national origin. Therefore, the National Heart, Lung, 

and Blood Institute must be operated in compliance with these laws and 

Executive Orders.
For More Information

NHLBI Health Information Center

P.O. Box 30105

Bethesda, MD 20824–0105

Phone: 301–592–8573

TTY: 240–629–3255

Fax: 301–592–8563

E-mail: nhlbiinfo@nhlbi.nih.gov

www.nhlbi.nih.gov

NIH Publication No. 10-7415

April 2010