Fat in a Meal When You Eat at a Restaurant

Meat is the best place to start cutting fat calories. The best choices are grilled, baked, braised, broiled, poached, roasted, steamed, or stir-fried.

Fish that is broiled or baked usually has less than 5 grams of fat per ounce. When ordering beef, look for a lower-fat cut, such as sirloin, instead of prime rib or filet. Ask how many ounces are in the serving size.

You may even request a smaller serving, such as "a 4-ounce serving of the sirloin," or request that the meat be prepared with no fat.

Meats that are processed, such as bratwurst, lunch meats, and sausages, can be very high in fat — between 10 and 15 grams per ounce — and are usually very high in salt as well.
 
Avoid foods that are fried, breaded, buttered, creamed, sauteed, scalloped, or served with gravy or a thick sauce. Ask about food preparation and ingredients, and request that sauces and salad dressings be served on the side.

Decline any extra bread or tortilla chips. If a serving seems too big, order an appetizer instead, split a main dish with your dining companion, or take home leftovers. Set aside the portion you want to take home as soon as the food arrives.