Eat Out, Eat Well – The Guide to Eating Healthy in Any Restaurant

Cover of Eat Out, Eat Well – The Guide to Eating Healthy in Any Restaurant

Paperback, 574 pages pages

Do you feel...
  • clueless about how to eat healthier in fast food, fast casual?
  • perplexed by Thai, Mexican, Italian and other ethnic menus?
  • challenged by huge portions served by restaurant foods?
  • unclear about how to put healthier restaurant meals together?

Eat Out, Eat Well – The Guide to Eating Healthy at Any Restaurant - 2016 Silver Medal Winner of the IBPA Benjamin Franklin Awardis your go-to resource to assemble healthier meals in any restaurant, from fast food to fast casual, upscale dining and myriad ethnic cuisines. Keep this invaluable restaurant companion by your side! Restaurant meals are notoriously huge and loaded with fat, sugars and sodium. Get realistic advice and practical guidance from Hope, who’s been writing about this topic for 25 years.

Eat Out, Eat Well  has three sections. Section one delves into healthy restaurant eating with diabetes then details the pitfalls of restaurant eating with skills and strategies to combat them all. Section two covers American fare.  Section three covers ethnic fare. Each shows how to eat that cuisine healthier with sample healthier meals.  Nutrition Snapshots reveal the best and worst menu options. 


"Eat Out, Eat Well is an in-depth guide to enjoying healthy meals at restaurants - no, that doesn't necessarily have to be a contradiction in terms! Chapters include tips and strategies for gluten-free restaurant dining, portion control suggestions, suggestions to help children eat healthier food, information about the best and worst menu options at different types of restaurants, and much more. Advice specific to different regional cuisines (such as the menus of Japanese restaurants, or Middle Eastern restaurants) makes Eat Out, Eat Well especially valuable for health-conscious gourmets! Highly recommended for both personal and public library health and nutrition shelves."
—The Midwest Book Review: Library Bookwatch: April 2015 - The Health/Medicine Shelf
“Hope has created the ultimate guide to taking the 'need to know' about healthy eating with diabetes and applying it to every eating out scenario possible!”
—Carlene Thomas, RDN, via
"Hope has written an easy to read, comprehensive book on eating out with diabetes. As an RD…this is a valuable resource…The book is well organized, and Hope gives easy, practical tips for choosing healthy…and delicious foods for many types of restaurants..."
—Carol Brunzell, RDN, CDE, University of Minnesota Medical Center
"Hope Warshaw shows you how to eat out guilt-free…"
—from the Chicago Tribune
"Eat Out, Eat Right is the next-best thing to dining with a nutritionist."
—from Cooking Light Magazine
"Eat Out, Eat Right is loaded with strategies and tips to healthfully guide you through nearly every popular dining option from Middle Eastern and Indian restaurants to fast food and fine dining, with special sections on beverages."
—Diane Welland, MS, RD, from Environmental Nutrition
“Eat Out, Eat Right is pint-sized and packed with information… It is clear that Ms. Warshaw has put her heart and soul into this book; she really wants to help people enjoy dining out and eating healthy at the same time. Great book!”
—Charlene Geary, Perfect Fit Nutrition, LLC, via
“I consider Guide to Healthy Restaurant Eating to be a completely indispensible resource for a diabetic… #1 for just browsing through some of the restaurants and menu items to give you an idea about nutritional information in general; #2 just pop in your suitcase or in your car when you travel.”
—GameMaker, via
“Even though fast food gets a bad rap, there are ways of eating healthier when having to eat out and Guide to Healthy Restaurant Eating shows you how… I don't eat out without it.”
—MomDoll “diabetes patient”, via

Table of Contents

Section 1: Healthy Restaurant Eating with Diabetes: The Basics 

  • Chapter 1: Trends in Restaurants, Foods and Eating
  • Chapter 2: Today’s Healthy Eating Goals for Diabetes 
  • Chapter 3: The 10 Pitfalls Health and Nutrition Pitfalls of Restaurant Eating
  • Chapter 4: The 10 Skills and Strategies for Healthier Restaurant Eating 
  • Chapter 5. Dealing with Diabetes Restaurant Eating Dilemmas
  • Chapter 6. Healthy and Safe Restaurant Eating with Celiac Disease or Gluten Sensitivity
  • Chapter 7. Healthy Restaurant Eating - With Kids and Teens with Diabetes 
  • Chapter 8. Restaurant Nutrition and Ingredient Facts 
  • Chapter 9. Healthier Drinking Out: Nonalcoholic Beverages and Alcoholic Beverages 
  • Chapter 10: How to Make this Book Work for You 

Section 2: American Fare 

  • Chapter 11: Breakfast, Brunch, Bagels, and Bakeries 
  • Chapter 12: Family-Fare 
  • Chapter 13: Fast-Food – Burgers, Chicken, and More 
  • Chapter 14: Sandwiches, Subs, Soups, and Snacks 
  • Chapter 15: Salads – from Bar to Entrée and Side 
  • Chapter 16: Going Upscale - Fine Dining 
  • Chapter 17: Seafood 

Section 3: Ethnic Fare 

  • Chapter 18: Mexican 
  • Chapter 19: Italian 
  • Chapter 20: Pizza 
  • Chapter 21: Chinese 
  • Chapter 22: Thai 
  • Chapter 23: Japanese 
  • Chapter 24: Indian 
  • Chapter 25: Middle-Eastern
October 1, 2008

California, 1st to State Nutrition Facts on Restaurant Menus

On Sept 30 California’s governor signed the first state-wide legislation to require chain restaurants with more than 20 locations to offer up key nutrition facts, such as calories, saturated fat, carbohydrate and sodium, at the point of purchase (right next to the price of the item on menus or menu boards). No longer will the availability of this information on websites, on posters or in brochures be sufficient. The legislation goes into effect July 2009 and takes full effect in 2011.

May 23, 2008

When it Comes to Restaurants’ Nutrition Facts, Buyer Beware?

A recent report from a Scripps Television station investigation reveals wide discrepancies between the restaurant’s nutrition facts (calories and fat) and those determined by laboratory nutrition analysis. The investigation took place over 3 months, in 8 cities and on meals mainly from sit down restaurants, such as Chili’s, Applebee’s, and Cheesecake Factory ; and one fast food restaurant, Taco Bell. Some discrepancies were several fold, even on healthier entries. Others were more on target.