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Buttery, Hollandaise or Béarnaise Wine Sauce

Creamed or Alfredo Roasted

Escalloped or Au Gratin Sauces with less cream or on the side

Breaded, Crispy or Parmigiana Grilled, Baked or Roasted

Fried Grilled, Baked or Broiled

Pan Fried Steamed or Sautéed

Glazed Sautéed

Dining Out Made Easy

Knowing your healthy options and making a few simple requests can help you order tasty, nutritious meals.

How to decipher the menu:

If you’re familiar with the menu, decide whatyou’ll eat ahead of time.

When trying a new place, study the menu beforegoing. This will help you make healthier choices.

If your companions don’t mind, have the serverremove temptations such as bread and butter.

Drink water or low-calorie drinks with your meal.

Good bread basket choices include whole grainrolls. Avoid higher fat muffins and croissants, andskip the butter or margarine.

Ask about ingredients and preparation methods.

Ask for fresh fruit or steamed vegetables insteadof fries or coleslaw.

Order dressings/sauces on the side and usesparingly.

Tips for Eating Out

Appetizers nSalads nBroth-based or vegetable soups nLentil soup nVegetable crudité nHummus or guacamole with pita breadnWhole-grain rolls

Make Your Own SaladnChoose leafy greens — like spinach, kale or romainenAdd lean protein — chicken breast, fish or tofunAdd fiber — beans and legumesnPick healthy fats — guacamole and nuts nUse balsamic vinegar and oil-based dressings

Entrees nBaked or grilled fish and chicken breast, no skinnLean beef - 6 oz. or less (e.g., filet mignon)nMake it a saladnAsk for sauces and condiments on the side, and add to taste

Side DishesnBrown rice or quinoanBaked sweet potatonGrilled vegetablesnTossed saladnFresh fruit

Build a Healthy BowlnUse brown rice or quinoa as a basenChoose beans and legumesnAdd lean protein — chicken breast or tofunAdd lots of veggiesnUse sauces sparingly

Sandwiches/Wraps nBegin with whole-grain bread, pita or tortillanAdd plenty of veggiesnOrder lean, low-sodium meatsnChoose mustard or low-fat mayonnaisenUse hummus or guacamole instead of mayonnaise

Beverages

Best options:nWaternUnsweetened teanLow-fat milk or soy/almond milk

Caution with:nJuicesnSodas, including dietnGatorade/PoweradenAlcoholic drinks

DessertsnFresh fruitnSmall or mini portionnShare the calories

You do not have to give up eating your favorite foods. Choose from these healthy options below.

Websites:EatRight.org nHeart.org nChooseMyPlate.gov

Restaurant Options for Healthy Eating in Miami

Coral Gables and South MiaminChipotle – 6290 South Dixie Hwy.

Burritos, wraps, salads and bowls using only healthy ingredients; vegan options.

nChoices Café – 2895 McFarlane Rd. First all-vegan food hall in the world! Offering a variety of vegan dishes.

nDiced – 9050 South Dixie Hwy. Customized bowls, salads and wraps.

nEarth Miami – 5831 Sunset Dr. Healthy fast food – breakfast and lunch Organic, fresh ingredients, custom bowls, salads and pastas.

nFreshealthy – 1573 Sunset Dr. Mediterranean, Italian and Brazilian organic foods: wraps, salads and sandwiches.

nGiardino Gourmet Salads – 6653 South Dixie Hwy. Hand-crafted salads and bowls.

nGreen Berry – 305 Alcazar Ave., #1 Health-focused café featuring wraps, bowls and smoothies.

nGreen Gables Café – 327 Alhambra Cir. Organic produce and sustainable meats in health-conscious café.

nGreen Life Miami Organic Bistro – 104 Giralda Ave. Organic simple bistro serving breakfast, fruit bowls, protein bowls, smoothies, wraps and vegan soups.

nGrown – 8211 South Dixie Hwy. Quick serve, health-centric menu crafted from local ingredients.

nHealthy Route 66 – 1831 Ponce de Leon Blvd. Salads, wraps and paninis.

nRice Mediterranean Kitchen – 164 Giralda Ave. and 5818 South Dixie Hwy. Customize your own whole-grain Mediterranean bowls, salads or pita sandwiches.

nSeasons 52 – 321 Miracle Mile Healthy fresh seasonal recipes.

nThreefold Café – 141 Giralda Ave. Breakfast, lunch and dinner made from local produce.

KendallnChipotle – 13612 SW 88 St. and 12227 South Dixie Hwy.

Burritos, wraps, salads and bowls using only healthy ingredients; vegan options.

nDiced – 10840 SW 104 St. or 9050 South Dixie Hwy. Customized bowls, salads and wraps.

nEvos – 9537 South Dixie Hwy. Health-conscious organic wraps, salads and bowls.

nGiardino Gourmet Salads – 11624 North Kendall Dr. Hand-crafted salads and bowls.

nKen’s Healthy Delights – 8422 Mills Dr., The Palms Town and Country Salads, wraps, smoothies, breakfast and lunch.

nOff the Grille – 12579 North Kendall Dr. Counter-serve menu of wraps, salads and grilled specialties.

nP.S. Green – 13067 SW 112 St. Flexitarian restaurant; no artificial ingredients .

nRoots Juice Bar – 8539 SW 124 Ave., #101 Hip, counter serve with cold-pressed juices, smoothies and plant-based eats.

nSweet Tomato – 8405 Mills Dr., #220 – The Palms Town and Country Buffet-style soups, salads and pastas.

nThe Brick – 8955 SW 72 Pl. Farm-to-table fresh ingredients, organic cocktails.

HomesteadnChipotle – 2500 NE 10 Ct.

Burritos, wraps, salads and bowls using only healthy ingredients; vegan options.

nMango Café – 24801 SW 187 Ave. Café in Fruit and Spice Park offering chef specialties.

nPanera Bread – 2493 NE 9 Ct. Café/bakery providing soups, salads and sandwiches with no artificial ingredients.

nSmoothie Spot – 20714 S. Dixie Hwy. Open late at night; healthy eats, customizing wraps, bowls, smoothies and snacks.

Brickell and DowntownnFreshko Gourmet – 2238 SE 1 St.

Fresh flavors, appealing crepes, sandwiches and salads.

nJar + Fork – 270 E Flagler St. Fast casual, serving health-conscious comfort food.

nJuicery Bar – 635 Brickell Key Dr. Counter serve spot; juice, smoothies, wraps and healthy snacks.

nTen Fruits – 43 NE 3 Ave. Juice and coffee bar serves salads, breakfast sandwiches.

South BeachnCarrot Express – 1755 Alton Rd.

Offering a wide variety of mostly vegan and vegetarian dishes.

nDIRT – 1834 Bay Rd. Seasonal vegan, vegetarian, grass-fed, gluten-free and paleo options.

nPura Vida – 110 Washington Ave., #2 Elaborate juices and health-conscious sandwiches, soups and salads.

Wynwood and EdgewaternDella Bowls @ Wynwood Yard – 56 NW 29 St.

Customizable bowls full of protein and vegetables.

nDr. Smood – 2330 NW 2 Ave. Healthy organic food and sandwiches, salads, juice-shots and desserts.

nFreshii – 2300 NW 2 Ave. Tossed-to-order salads, soups, burritos, frozen yogurt and more.

Aventura, Sunny Isles Beach and North Miami BeachnMiami Juice – 18669 Collins Ave., #101, Sunny Isles Beach

Healthful eats, sandwiches, pizza, fresh-squeezed juice and market.

nMiami Squeeze – 18315 Dixie Hwy., North Miami Beach Breakfast wraps, paninis, pitas, juices, smoothies using fresh ingredients.

nRaw Republic – 20804 Biscayne Blvd., Aventura Cold-pressed 100 percent organic juices, smoothies, acai bowls and incredible raw foods.

Weston, Pembroke Pines and SunrisenFirst Watch – 12594 West Sunrise Blvd., Sunrise

Breakfast cafe.

nFresh Fusion – 5187 South University Dr., Davie Healthful eats, bowls, salads, paninis, burgers, wraps and more.

nGiardiano Gourmet Salads – 13775 West Sunrise Blvd., Sunrise Hand-crafted salads and bowls.

nJuice Therapy Café – 8220 Griffin Rd. Smoothies, juices, salads, wraps, burgers and more.

nMy Organic Corner – 127 Weston Rd., Weston Vegan/vegetarian options, smoothies, juices.

nSimply Natural Village – 8267 Sunset Strip, Sunrise Fresh, organic, grass-fed beef, fish, with a touch of Mediterranean and Persian cuisine.

nSunrise Pita and Grill – 2680 North University Dr., Sunrise Traditional Israeli food, shawarma, falafel, salads, vegetarian/vegan options.

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