Trying to eat healthy while dining out!

Although it is always healthier to cook something and eat at home….here is some suggestions when eating out! The Holiday season get’s very busy and people end up either eating out or grabbing something on the go. If you are one of those people here will be a great guide to keep you slim and trim before the New Year. I do not believe in starting diets dramatic healthy lifestyle changes at the beginning of every New Year. Start TODAY!

These suggestions are from Keith Klein  and other various websites. I have altered some of them as well.

Ginger Broccoli with Chicken or Shrimp: This meal comes steamed but be sure to ask for the sauce and rice to be served on the side. The ,onlinepw_logo nutritional information shows this meal as too high in fat but most of the fat comes in the sauce. Consider using low sodium soy sauce instead of the sweet ginger soy sauce or use the accompanying sauce very sparingly.

Japanese Teriyaki Bowl with Chicken or Shrimp: Request the Teriyaki
Bowl with either chicken or shrimp. Ask that everything be steamed instead
of stir-fried. Also ask for sauce and rice to be served on the side for portion
control. Use sauce sparingly or consider low sodium soy sauce instead.


This restaurant is excellent at creating low fat dishes that taste great, but
you have to know what to ask for. They are more than happy to put sauces
on the side or switch high fat sauces for lower fat ones. The atmosphere is

Grilled Fish of the Day: Request that it be grilled without butter & oil.
Have it topped with their low fat tomato sauce. If it happens to be tuna, ask
for it grilled in balsamic vinegar and rosemary. Have the vegetables steamed
and order fresh berries for dessert.
Red Snapper: Grilled without oil or butter, topped with tomatoes and
onions, or poached in chicken broth and topped with sliced vegetables. Have
a small dish of angel hair topped with marinara sauce.
Mixed Seafood Grill: This dish is grilled large shrimp, scallops, and fish of
the day. Request no oil, butter or sauce; order with steamed vegetables and
steamed rice.
Grilled Chicken Pasta: Grilled chicken breast diced over angel hair pasta,
marinara sauce with steamed vegetables tossed in.


This restaurant has traditional Mexican food at its finest. It’s cheerful food
makes for an enjoyable meal. Don’t forget to order baked chips! I love baked chips! The
Escalante’s in the Highland Village Shopping Center has Keith Klein approved
meals but you won’t find them on the menu. At that location only you can
simply request Tilapia Keith, Chicken Keith, or Shrimp Keith.

Grilled Snapper or Chicken Breast Rolled in Mexican Seasonings:
Charbroiled dry, smothered in pico de gallo with grilled vegetables and
steamed cilantro rice.
Grilled Chicken Fajitas: Without butter or oil. Grilled onions without butter
or oil with corn tortillas. You have to make sure and tell them that you are ALLERGIC to butter and oil to get your point across  🙂
Make your own fish tacos: Order Ceviche with corn tortillas, extra pico de
gallo, salsa and lettuce.


Bet you didn’t think there was much low-fat food served here, did you?
Believe it or not, they are more than happy to accommodate you if you know
how to ask. Besides ordering corn tortillas, did you know that they will bake
tortilla chips instead of serving you fried chips? Although you have to wait an
extra 15 minutes, it’s worth the wait!

Grilled Chicken Breast: They are more than happy to grill chicken without
the skin, butter or oil. Ask the wait staff to smother the chicken breast in
pico de gallo or salsa and wrap it in corn tortillas.
Grilled Fish of the Day: Any low-fat fish can be prepared without oil or
butter, and smothered in diced onions and tomatoes. Then wrap the fish and
vegetables in corn tortillas.


Rio Grande Chicken: Grilled chicken breast seasoned with lemon pepper.
Ask for no butter. Topped with AEETBA! Green Chili sauce AND red onions;
ask for no cheese served with rice pilaf and a trip to the salad bar with no oil
Italian dressing.
Grilled Shrimp: Ask to be grilled dry, charbroiled on a skewer with steamed
vegetables and served on a rice pilaf. Served with salad bar and side order.
Shrimp Feast: Two dozen cold boiled shrimp served on a bed of shaved ice
with plenty of red sauce, lemon and horseradish. Can be accompanied by
side order of a dry baked potato and fresh steamed, mixed vegetables.
Steak: If you just have to have a steak, order the leanest cut they have
available. See the lean meat list. Or, think in terms of making a better bad
choice and instead of ordering a : 6-ounce filet, try ordering a 3- ounce
Lobster Tail:Order a char-grilled lobster tail without butter and order a
plain baked potato on the side.

Chipotle. Really.

Chipotle is indeed fast food, but in my opinion it is one of the best chains for a healthier fast food fix. But there are rules one must follow…..Keep reading for a few interesting Chipotle Food Facts and my five healthy tips for eating healthy at Chipotle.

Five Healthy Food Tips for Eating at Chipotle

1. Ban the three C’S SOUR CREAM and CHEESE and CHIPS
One ounce of cheese contains 100 calories and 8.5 grams of fat. 5 grams of saturated fat.
One ounce of sour cream contains 120 calories and 10 grams of fat, 7 grams of saturated fat.
Four ounces of chips contain 570 calories and 27 grams of fat! Yikes.
Not good. Depending on how much cheese/sour cream you request on your creation, you could be adding 100-500 calories to your meal. And possibly even 40 grams of fat. (I’ve seen those “lots of cheese please” and “more sour cream” folks, you know who you are!)
Knocking off these toppings is the best move you can make at Chipotle.

2. Bowl, Salad, burrito or tacos?
Everyone wants the burrito right? But there are options. Let’s compare the facts:
Flour Tortilla: 290 calories, 7 grams of protein, 9 grams of fat, 3 grams sat. fat, 670 mg sodium, 20% RDA calcium, 15% RDA iron.
Soft Tacos: (3 soft taco shells) They usually give you three, so I multiplied the per taco facts by three. 270 calories, 7.5 grams of fat, 3 grams sat. fat, 6 grams protein, 600 mg sodium, 18% RDA calcium, 12% RDA iron
Hard Tacos: (3 shells) 180 calories, 6 grams of fat, 1.5 grams sat. fat, 30 mg. sodium, 6% RDA iron and calcium.
Bowl: All ingredients. 0 wrap.
Salad: The dressing contains 270 calories, 24 grams of fat and 700 mg. sodium. If you choose the salad, good for you, but replace the dressing with a few sides of salsa. Those high calorie dressing will always do your calorie expenditure in!
If you aren’t going for the burrito bowl, clearly the hard tacos are the winner for health. But even more interesting is the fact that the tacos are pretty similar to the burrito tortilla serving. Many people think that the soft tacos are much better than the burrito. No so much.
My suggestion: If you can’t order the hard tacos or bowl, get a burrito and simply don’t eat ALL the tortilla. It’s not hard to not eat that last bite which is usually a big hunk of folded tortilla. Discard those tortilla ends, and save about 100 calories I’d guess.

3. Add the Fajita Veggies!
Wow, at only 20 calories per 3.5 ounce serving, you’d be a fool not to add these tasty veggies to your meal. 30% RDA of Vitamin C and zero grams saturated fat only sweeten the fajita veggie argument. Did I mention that they taste delish?

4. Salsa Salsa and more Salsa!
Salsa adds a ton of flavor, without the fat and calories. Load up on the salsa. Especially the Green Tomatillo salsa which is low in sodium and calories, only 15 calories per 3 ounces. Compare that to 240 calories per 2 ounces of sour cream! Plus all salsa is close-to or completely fat-free. The corn salsa is the highest in calories, at 80 calories per 3.5 ounces.
Plus, you should know the benefits of eating spicy foods!!!

5. Where’s the Protein?
The meat options at Chipotle are about the same. Just under 200 calories, hefty amounts of protein (barbacoa with 24 grams to the chicken with 32 grams). Around 7 grams of fat. Now for the vegan protein at Chipotle. Complete proteins are achieved by combining beans and rice. 8 ounces of rice/beans contains 9 grams of protein. And only 2 grams of fat. 250 calories. If you are a meat eater, go with the chicken for the most protein. Vegans will enjoy the yummy rice and black beans.

Bonus Tip: What about the guacamole????
OK, I can’t leave off my favorite part: the guac. Chipotle prides itself on delicious fresh guac, and I have to agree that for a “fast food” chain, this guac is awesome! 150 calories per 3.5 ounces and 13 grams of fat, 2 grams saturated fat. Plus I hope I don’t have to remind you that those other 11 grams of fat are heart-healthy monounsaturated avocado oils which have been shown to provide a plethora of health benefits.


My burrito combo is 585 calories. Not bad. Check your own nutrition facts here at burrito fan.

Need some Vitamin A? Add some romaine. One serving provides 80% RDA of Vitamin A.

Chipotle has only added one thing to their menu in 13 years, the vinaigrette dressing. Wow, that’s hardcore tradition.

There are a number of vegan and vegetarian friendly menu options. (Which is hardly the case at traditional fast food outlets.)

Chipotle is the largest restaurant buyer of avocados in the country.

Chipotle food is NUT and EGG free. The only dairy is in the cheese and sour cream.

Foods at Chipotle have no artificial colors or artificial flavorings.

30% of Chipotle beans are organic. They strive to make this number rise.

The cheese and the sour cream at Chipotle is free of the synthetic growth hormone rBGH.

All nutritional facts and food fun facts have been obtained from the Chipotle website.


The good or at least the better options!

Item Calories Protein Fat Carbs Sugar
Spicy Seafood Gumbo (bowl) 301 16 10 37 4
Chicken Noodle Soup (bowl) 215 12 8 24 2
Southwest Chicken Chili 269 25 9 28 4
Turkey Rueben 510 44 13 53 0
Mediterranean Wrap 306 14 10 43 3

Jason’s seems very healthy but like any restaurant, they can fool even the most conscientious consumer. So go in there armed with the knowledge of what you’d like to eat. And, if you really want something that isn’t the best choice at least go in there knowing you need to cut it in half and take the rest home for another meal.

Check Out Jason’s Deli’s Complete Nutritional Details Here.

My NUMBER 1 rule is to NEVER feel bad for asking what ingredients are used and how the meal is prepared!!! The more you know about what you are putting inside your body, the more conscious you are about your decisions!

peace, love, and eating out is so much easier sometimes 🙂



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