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Photo by: Jaimie Duplass

Summer means no cafeteria food (buh-bye, mystery meat!), but it also means you’re eating out more often. So we asked nutritionist Keri Glassman, author of The Snack Factor Diet, to share some healthy foods you can order at restaurants. Put this page in your bag and consult it next time you’re, um, out to lunch!

SCENARIO 1: FAST FOOD OPTIONS

GOOD
four chicken nuggets (use ketchup, honey mustard, or BBQ sauce; avoid sweet and sour)
kid’s-size fries
chef’s salad (use half the dressing and skip any fried toppings)
oatmeal raisin cookie

EVEN BETTER
small hamburger or grilled chicken sandwich with lettuce, tomato, and mustard or ketchup
grilled chicken wrap
salad with grilled chicken (again, use only half the dressing packet)
fruit or yogurt parfait

SCENARIO 2: DINER OPTIONS

GOOD
minestrone soup
plain potato skins with chives
turkey sandwich on whole wheat bread with mustard
turkey or veggie burger
omelet with veggies
angel food cake

EVEN BETTER
vegetable soup
baked potato with ketchup
oatmeal or cereal with skim milk
grilled veggie wrap
egg white omelet with veggies
fruit salad

SCENARIO 3: MEXICAN OPTIONS

GOOD
cup of chili
bean burrito
roasted vegetable quesadilla
plain grilled chicken or steak crunchy taco
fish taco
chicken or shrimp fajita
refried beans

EVEN BETTER
tortilla soup
black bean soup
garden salad with salsa and avocado (but don’t eat the shell it comes in)
grilled chicken, fish, or shrimp soft taco
vegetable fajita
black beans over rice

SCENARIO 4: CHINESE OR JAPANESE OPTIONS

GOOD
wonton soup
steamed spring rolls
California sushi roll or tuna sushi roll
pork, chicken, or vegetables in garlic sauce or black bean sauce
moo shu pork or chicken

EVEN BETTER
egg drop soup
miso soup
sashimi pieces
steamed vegetable or shrimp dumplings
brown rice with steamed vegetables
chicken or vegetables with sauce on the side

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