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
May 6, 2009

Formulation of 2010 Dietary Guidelines: Detailed Download of Meeting #3

The 2010 Dietary Guideline committee is continuing their work on revising the 2005 Dietary Guidelines. The full committee held their third meeting on April 29 – 30, 2009. I attended the meeting via webinar, as did all observers. The meeting began with a series of talks by invited experts, such as Brian Wansink, PhD, Frank Sacks, MD, and more. The remainder of the meeting revolved around presentations of the subcommittee reports. Attending meeting #3 again proved to be enlightening and educational.


Diabetes Meal Planning Made Easy

Do you feel...
  • confused about whether you need to limit the amount of carbohydrate you eat?
  • baffled by what’s more important: controlling glucose, blood pressure or heart health?
  • frustrated trying to lose weightl, keep pounds off and manage diabetes?
  • overwhelmed by food labels, nutrition facts and ingredients lists?

Diabetes Meal Planning Made Easy, now in its 5th edition, is thorough, yet practical and realistic in its approach. This perennial best-seller, published by the American Diabetes Association, has become the go-to resource on why, what and how much to eat for people with prediabetes or type 2 diabetes. Readers find cut-to-the-chase advice in three easy-to-digest sections. Section one is: Nutrition and Health Eating Basics. Section two is: Foods by Group, in-depth detail about each food group including alcoholic and non-alcoholic beverages, sweets and desserts and convenience foods. Section three is: Putting Healthy Eating for Diabetes Control into Action, covering how to preplan, supermarket shop, read food and nutrition labels, eat healthier restaurant meals and much more. This action oriented book helps readers slowly but surely change their food choices and eating behaviors for good.




“…Hope Warshaw makes healthy eating easier in Diabetes Meal Planning Made Easy…you’ll find everything you need to know to understand the role of nutrition and all the tips and tricks for shopping, planning, cooking, and even eating out. Packed with handy charts and tips, it’s an indispensable resource for preventing and managing the disease.”
—Editor’s Pick of the Week, Today’s Diet and Nutrition
"I have used Diabetes Meal Planning Made Easy on a daily basis. I am a personal chef and suggest this book for everyone who wants to eat balanced meals and change their lifestyle. It is a winner, I love it."
—Chef Donna
"Hope is the absolute authority on proper meal planning for people with diabetes. You will be able to manage well when you have Diabetes Meal Planning Made Easy on your shelf."
—Robyn Webb, MS, author of Diabetic Meals in 30 Minutes, American Diabetes Association
"Hope has done it again! She provides practical tips in Diabetes Meal Planning Made Easy on enjoying food and managing diabetes."
—Carolyn Leontos, MS, RD, CDE
Diabetes Meal Planning Made Easy is very easy to understand.”
—Leslie A. Shumaker, posted at

Table of Contents


Introduction to 5th Edition

Section 1: Diabetes, Nutrition, and Healthy Eating Basics 

  • Chapter 1: About Type 2 Diabetes and Prediabetes and Why They Happen
  • Chapter 2: How to Eat Healthy with Diabetes 
  • Chapter 3: About Calories, Carbohydrate, Protein, and Fat
  • Chapter 4: Sodium, Potassium, and Blood Pressure Control
  • Chapter 5: Vitamins, Minerals, and Dietary Supplements
  • Chapter 6: Personalize Your Healthy Eating Plan
  • Chapter 7: Secrets of Losing Weight and Keeping Pounds Off for Good

Section 2: Foods by Group 

  • Chapter 8: Starches
  • Chapter 9: Vegetables (Non Starchy)
  • Chapter 10: Fruits
  • Chapter 11: Milks and Yogurts
  • Chapter 12: Protein Foods 
  • Chapter 13: Fats and Oils
  • Chapter 14: Sweets, Desserts, and Other Sugary Foods 
  • Chapter 15: Beverages: Nonalcoholic
  • Chapter 16: Beverages: Alcoholic
  • Chapter 17: Combination, Convenience, and Free Foods

Section 3: Putting Healthy Eating for Diabetes Control into Action

  • Chapter 18: Change Your Food Choices and Eating Behaviors Slowly
  • Chapter 19: Planning: A BIG Key to Healthy Eating
  • Chapter 20: Control Your Portions
  • Chapter 21: Lean on the Food Label and Nutrition Facts
  • Chapter 22: Skills and Strategies for Healthy Restaurant Eating
  • Chapter 23: Get the Support You Need Up Close or Virtual


February 9, 2009

Formulation of 2010 Dietary Guidelines: Detailed Download of Meeting #2

The 2010 Dietary Guideline committee is at work revising the 2005 Dietary Guidelines which is mandated by Federal law to be done every five years under the direction of either Health and Human Services (HHS) or U.S. Dept of Agriculture (USDA). HHS took the lead in 2005 and this time around the USDA is taking the lead. The work of the committee and staff will conclude with the publication of the revised guidelines in fall of 2010.