How to eat whole foods at restaurants

Since we started our 100 Days of Real Food pledge eating at restaurants has become quite a challenge, but we have also learned a lot from the experience. Below are some tips and suggested meals if you also want to try to stick to whole foods while eating out.

General Tips:

  • Avoid bread items such as rolls, breadcrumbs, tortillas, pasta, breading, crusts, etc. Unfortunately even if something is called “whole-wheat” it is rare to find items that are truly only made with 100% whole-wheat (unless the restaurant can confirm the ingredients for you).
  • If the waiter/chef doesn’t know (and can’t find out) the ingredients of an item then they probably don’t make it fresh in house which means it likely has all sorts of stuff (like sweeteners and preservatives) in it you don’t want or need.
  • If they don’t know where the meat came from then I can guarantee it is not from anywhere special (like a grass-fed local farm).
  • For children do not order off the kid’s menu. The kid’s menu is almost always processed foods or foods made from processed ingredients (like pasta from white flour, factory made chicken nuggets, corn dogs, french fries, etc.). Instead attempt to put together a plate of adult side items that you think your child would eat (like a baked potato, fruit, vegetable, and nuts or cheese you see offered on a salad).
  • Always ask questions when it comes to sauces and ask for them to be left off when appropriate. It seems as though everything under the sun (including lots of sugar) can be hidden in the most surprising places when it comes to sauces, dressings, and marinades. For salads opt for some oil and vinegar instead of pre-made salad dressing (unless they can confirm a simple list of dressing ingredients for you).
  • If time allows do some research and look at menus in advance to help you make the best restaurant selection and menu choices.

Suggested Restaurant Meals that follow our real food rules:

Generic Meals

  • Seafood
  • Higher end restaurants sometimes offer locally raised meats and poultry
  • Breakfast egg dishes such as scrambled eggs
  • Side items such as potatoes, vegetables, beans, fruit, and brown rice
  • Salads
  • Simple soups (always ask what is in it first)

Chain Restaurants

  • Chipotle Mexican Grill: (update Feb 2012 – some locations now have brown rice)

    • Burrito bowl with black beans, fajita vegetables, corn salsa, guacamole, sour cream and grated cheese (with no white rice or tortilla)
    • Salad with no meat or vinaigrette
  • Ruby Tuesday:(only place I called that has brown rice!)
    • Salad bar
    • Asian Salmon Spinach Salad with no glaze, wonton strips or dressing (use olive oil and vinegar instead)
    • Santa Fe Chicken or Southwestern Beef Salad with no meat, tortilla strips/chips or dressing
    • Avocado Shrimp salad with no crispy wontons or dressing
    • Creole Catch (just the way it is!)
    • Herb Crusted Tilapia with no bread crumbs
    • Asian Glazed Salmon with no glaze or peanut sauce
    • Any of the following side items: creamy mashed cauliflower, baked potato, mashed potatoes, steamed brocolli, portabella mushrooms, sugar snap peas, brown rice pilaf
  • Chili’s:
    • Fajitas with no meat and no soy sauce in the marinade (you could add shrimp or mushrooms to the veggie mix) with no tortillas
    • Side item plate including mashed potatoes, corn on the cob, black beans, and/or seasonal veggies
    • House salad with oil and vinegar for your dressing
    • Asian salad with no vinaigrette, no peanut drizzle and no crispy wontons (you could add salmon and oil/vinegar for dressing)
    • A custom combination including Spicy Garlic & Lime Grilled Shrimp (with no margarita marinade), Grilled Salmon, seasonal vegetables and mashed potatoes
  • Cracker Barrel: (almost all of their vegetable sides – even ones that look as innocent as corn, carrots, and green beans – have sugar in them at this restaurant):
    • Oatmeal with Pecans, Raisins, Fresh Sliced Bananas and/or 100% Pure Maple Syrup
    • Eggs and fresh fruit
    • Grilled Catfish with mashed potatoes and fruit (strawberries/banana)
    • BLT Salad with no bacon and no croutons
  • Applebees:
    • Cajun Lime Tilapia with baked potato or mashed potatoes instead of white rice
    • Grilled Shrimp & Island Rice with no BBQ sauce and potatoes instead of white rice
    • California Shrimp Salad with no bacon and oil and vinegar instead of dressing
    • Grilled Shrimp ‘N Spinach Salad with no bacon and oil and vinegar instead of dressing
  • Carrabbas:
    • Shrimp scampi appetizer
    • Grilled salmon with vegetable side, mashed potatoes and/or whole-grain pasta
    • Most pasta entrees can be ordered with whole-grain noodles so just inquire about the sauce before ordering
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  • Comments

    1. Becca |

      Well I caved. I have really tried to change the way we eat. I have four boys ranging from 14-6 and Easter to them is candy and scavenger hunt. My husband was out of town and so I had to do Easter morning with help from my 14 yr old. I put a few candy items in their baskets and I wasn’t planning on doing our traditional jellybean trail, but my 14 year old said, “Mom, you have to do the jellybean trail, it’s not Easter without it.” sigh… plus he said that he wants me to hide plastic Easter eggs filled with candy for the scavenger hunt. another sigh.. So without my husband being here to back me up, I caved. I went to the store on Saturday night at 8:30pm and got jellybeans and nestle crunch eggs (my favorite :) and my 14 yr old helped me do the jellybean trail for his younger brothers. I was suppose to try the 10 day pledge starting on Monday, but with the Easter candy that the kids got, I think I have to wait maybe another week before I start. My kids get frustrated with me when I tell them I don’t want them to drink a gaterade or any drink with high frutose corn syrup. But I explain to them that I am responsible to educate them on what they put in their bodies and why certain foods/drinks can cause bad things to their bodies. But it is their choice what they decide when I’m not around and I just hope they make the right choices. I will continue to frustrate them if I have to. I just don’t know how to manage four boys eating the right foods when we are on vacation or at a restaurant.

    2. Assistant to 100 Days (Amy) |

      Hello Becca. Give yourself a break. :) All you can do is your best and we all fall off the wagon from time to time. (My kid’s baskets this year were much improved but not entirely sweet free.) It is fine to put off the pledge until you know you can give it your all. Sounds to me like you are educating your kids well about the choices they make. You have to accept your lack of control when they aren’t within your reach or in any circumstance when other choices present themselves. When choosing places to eat out, try to choose those that you know offer “better” options for your kids. I’m sure you’ve heard the quote, “Don’t allow the perfect to become the enemy of the good”? Just do your best and give yourself a big pat on the back for every step forward. I would, however, hold on to the hard line with the sports drinks. ;) Let us know when you are starting the pledge and we will be cheering you on!! Best of luck. ~Amy

    3. Kim |

      Was visiting Charlotte a few weeks ago and discovered ‘Fuel Pizza’ It seems like their pizza might fit into your rules. Are you familiar with the restaurant and their menu?

      • Assistant to 100 Days (Amy) |

        Hi Kim. I keep hearing about it but have not. I tried to get on the website to peruse the ingredients but couldn’t dig deep enough. ;) We’ll have to check it out. ~Amy

    4. Laura |

      On a few of the items listed you said without the meat. Why?

      • Assistant to 100 Days (Amy) |

        H Laura. Because the meat is industrial/production quality meat. ~Amy

    5. mandy |

      just an fyi, outback serves a lot of made in-house fresh ingredients also. avoid the bread, of course, but there an appetizer of grilled shrimp could make for a great dinner with a couple of side items. almost all the salad dressings are house-made (although i’m not sure how complicated the ingredient list might be). they use real butter whipped on the spot. and the kid’s menu has smaller portion real grilled chicken or steak as options, and can be accompanied by any side item, including a “fruit cup” with sour apples and grapes, or any side off the adult menu (including a salad!). ;)

    6. vc |

      most chipolte now have brown rice\

    7. Mary |

      Just went to Applebee’s today and they no longer serve the Cajun Lime Tilapia :( I had the salmon with veggies and potatoes instead but without the sauce they put on it.

    8. Heather |

      This is helpful, because there are times when we have to go out to eat (or frankly, we want too!) This seems like it was published a couple of years back. Would there be any way to get an updated blog posting at some point with additional options? Thank you!

      • Amy Taylor (comment moderator) |

        Hi Heather. Thanks for the suggestion!

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