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Healthy Dining Guide:
Making Better Choices When Dining Out
Local Fast Food and Restaurant Establishments in East Aldine
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Updated 8/2015—OCEE/HEd
Restaurants Included in this Guide
El Vaquero Restaurant 6 KFC 12
Alma Latina 6 Taco Cabana 13
Crystal Mexican 7 Taco Bell 14
La Original Lupita’s Restaurant 7 Dairy Queen 14
Subway 8 Cici’s Pizza 15
McDonald’s 9 Luby’s 16
Burger King 9
Sonic 10
Jack in the Box 10
Whataburger 10
Popeye’s 10
Domino’s 11
Church’s Chicken 11
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About this Guide USDA Recommendations & Healthy
HDM! Nutrition Criteria
Development & Overview
This guide was developed as part of the Healthy Dining Matters! Adult Less than
Restaurant Program (HDM)! pilot developed by Harris County 750 calories
Public Health & Environmental Services. Meal 750mg sodium
The mission of the Healthy Dining Matters! Restaurant Program 23g fat
is to lower rates of obesity in Harris County by encouraging 8g saturated fat
local independent, “Mom & Pop” restaurants in promoting Less than
healthier options for adults and children.
Currently 2 in 3 adults and 1 in 3 children are Kid’s 600 calories
overweight and obese in Harris County. Meal 600mg sodium
The purpose of this guide is to promote healthier options at 30% calories from fat
fast food and restaurant establishments in the Pasadena area, 7% calories from fat
especially local independent restaurants participating in the
HDM! Restaurant Program to help community members eat Less than
healthy when dining out. Single 300 calories
All nutrition information was found on Entree 325mg sodium
www.healthydiningfinder.com or the restaurant’s online 10g fat
nutrition information, except HDM! Participating restaurants, 3.5g saturated fat
which was calculated by the HDM! Nutrition Consultant.
Less than
Side 250 calories
Tools to Reading This Guide 230mg sodium
Item 30% calories from fat
Soups and salads are an Adult Meal unless stated as a side item 7% calories from fat
or half-sized portion.
Most salads do not include the dressing, or a side of bread.
Most items have much higher sodium than the recommenda-
tions. Options with sodium and fat under the USDA recom-
mendation and HDM! Nutrition Criteria are shown with a What do you need to know about the Dietary Guidelines for
Americans, 2010?
This guide highlights healthy menu options. Lower calorie op- Created by the U.S. Department of Agriculture (USDA) and U.S.
tions may be available, but they may be higher in fat. Department of Health and Human Resources (HHS)
Some options may not be available all year long. Intended for Americans ages 2 and older and includes those at
Saturated fat numbers may not be given but it is important to increase risk of chronic disease
know that it raises cholesterol levels, which can lead to cardi- The goal is to provide information for making healthy food
ovascular disease. Look out for tips that warn about this fat! choices to promote good health and prevent disease
Look for other helpful tips in this guide!
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Tips to Dining Out Healthy What You Need to Know About Sodium!
Don’t rush your order. Take your time to decide the Eating high amounts of sodium raises blood pressure,
healthiest option for you. which can lead to heart disease and stroke.
It all starts with the drink order, so choose a healthy High blood pressure makes you 4x more likely to
die from stroke, and 3x more likely to die from heart
option such as water, unsweetened tea, fat-free or low- disease.
fat milk. The average intake for Americans is more than
Limit or avoid appetizers, they add those extra calories. 3,400mg! The USDA recommends less than 2,300mg,
but most Americans should limit intake to 1,500mg per
Avoid fried or sautéed foods. Choose steamed, grilled, day.
or broiled instead. Fast Food and restaurants are a large part of the sodi-
um in American diets.
Order dressings, gravies, creamy sauces, and butter on Some easy tips:
the side. Try ordering a light or fat free version. Eat more fruits and veggies!
Request that your meal be prepared without
added salt.
Don’t be afraid to ask the restaurant to prepare food
the way you want it. Take control of your meal! IMPORTANT! Most of the foods found in this guide
are above the recommended amount of sodium, but
It’s all about portion sizes… they still represent the healthier options available!
Order appetizer-sized or side dish portions
Share with a friend! Sources of Sodium in
Don’t try to clean your plate, take leftovers American Diet
home.
Occurs
When in doubt...Follow the naturally
MyPlate guidelines when in foods
12% Restaurants,
deciding how to fill your prepackaged,
processed
plate! You can find them at Added at 6%
ChooseMyPlate.gov. table 5% foods
~75%
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cooking
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