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
November 7, 2012

Got Diabetes? Necessary or Needless to Follow 'A Diabetic Diet'?

Is there ‘a diabetic diet’? NO!

According to the American Diabetes Association (ADA), and this has been true since 1994 – nearly 20 years, there is no one diabetic diet that represents THE prescription for THE way ALL people with diabetes should eat.  

Are there ‘diabetic foods’ which people with diabetes should buy? NO!

Foods labeled ‘diabetic’ or ‘diabetic-friendly’ carry a halo of being better-for-you than unprocessed, unadulterated and unlabeled foods. But, it’s just not so. 

So, then what’s the eating plan for people with diabetes today?

The nutrition recommendations from the American Diabetes Association, last updated in 2008, echo the healthy eating recommendations of the United States Dietary Guidelines for Americans last revised in 2010.

These recommendations reflect the growing body of evidence that a plant-based eating plan can help people achieve and maintain a healthy body weight and prevent and manage chronic diseases, like diabetes, heart disease and certain cancers.

June 29, 2009

Primer on Sugar Alcohols

Confused about, as a client referred them: “those sugar alcohols”? If so, check out my cut to the chase answers below:

What are Sugar Alcohols?
Sugar alcohols, also called polyols, are neither sugar or alcohol. They’re called sugar alcohols because part of their structure resembles sugar and part alcohol. Keep in mind they do contain carbohydrate.