Here are a few basic tips you should always do when dining
the menu ahead of time and decide what to eat before you get there
- Do not
go to the restaurant starving!
Chips and Salsa and Breadbaskets
an entree together with someone
asked how menu items are prepared.
Choose baked, broiled, poached, steamed, or grilled. AVOID fried, deep fried, creamed
be afraid to ask if your entrée can be prepared a certain way, such as no
butter or oil when grilling
all condiments, dressings, and sauces be served on the side and use them
- If you
drink alcohol alternate every drink with 2 large glasses of water.
- IF you
must have dessert, plan your strategy accordingly. Eat a smaller portion of dinner,
order fresh fruit or berries for dessert, and or share a richer dessert
slowly! A Meal should take at least 20 minutes to eat.
- If you
happen to overeat, refocus IMMEDIATELY on your goals of healthful eating
and regular exercise, instead of waiting to start over again the next day.
tortilla chips (4-6 chips has about 140 calories!)
corn tortillas instead of flour.
Flour is usually made with lard and full of saturated fats.
grilled shrimp, chicken, beef, or pork
Carnitas (Fried pork) and Chorizo (sausage)
refried beans, lots of added fats and sodium; instead choose beans and
rice, borracho beans, or frijoles a la charra
chili con carne which is often has fewer than 300 calories in a cup.
dishes with sour cream and cheese; choose fresh salad, pico de gallo,
cilantro, and jalapenos to boost flavor without adding too much fat
guacamole in moderation, choose salsa if looking for lower calories
- If you
order a taco salad do no eat the fried shell or bowl. Dressing on side
fajitas and avoid quesadillas which are usually fried and loaded with
healthful Mexican foods to order include:
chili, chicken or beef enchiladas with red sauce or salsa, Grilled fish
the waiter not to bring the bread basket to the table.
pasta with white or red clam sauce, pasta primavera or a marina based
casseroles, cheese filled pasta, and cream based sauces
marsala, arribiata, and piccata dishes
home half your meal as leftovers
high fiber, spinach or vegetable flavored pastas, rather than white flour
– have a side salad with pizza to reduce portions; aim for vegetable
desserts are loaded with calories, if dessert is a must, order:cappuccino
with skim milk, biscotti, or Italian ices
healthful foods: Chicken or paneer tikka, Chicken vindaloo, Grilled
dishes, such as tandoori jhinga, Lassi, Lentil soup, Naan, Papadum or
papad, Raita sauce, Steamed rice, Tandoori chicken or fish
Biryanis, Chutney, Coconut soup or sauces, Ghee, Korma, Makhani (made in
butter), Malai (means cream), Masala, Pakora, Poori, Saag Panee, Samosa,
Stuffed breads, Tikka Masala
Greek and Middle
choosing appetizer, pick ones made with rice, grilled fish, or vegetables
for dressing and sauces on side
grilled calamari, and vegetables with humus or tzatziki dips are great
them to prepare with less oil
feta cheese and olives , which high in sodium and fat, served on side
roasted lamb, shish kehabs, grilled meat, chicken, or fish entrees with
couscous or bulgar, tabbouleh and isreali salads , soups and bean based
dishes (instead of stews and tangine dishes)
Moussaka, Casseroles, cheesy or creamy entrees, foods with Ghee, Limit nuts
Estelle L. Benoit, RD, LDN