Dining Out Tips

THE NUTRITION SECTION'S UNOFFICIAL GUIDE TO GENERAL DINING OUT

No matter the occasion, dining out at a restaurant is a big part of our lives. Restaurants meals sneak up on us out of nowhere! All meals in general can hide their hundreds of extra calories in butter, sides, sauces, (etc.). Just looking at a menu gives the possibility of crash and burn. Here’s what I can do to help.

GENERAL GUIDELINES
*Warning: Don’t let your eyes wander to the dessert section! I have yet to find a healthy dessert on a restaurant menu. These are packed with high fat and high sugar.
*Note: Don’t be afraid to ask the waiter to change an entree by cutting out the fat or having the sauce on the side. Also don’t be afraid to ask if you’re confused about a special item on the menu.
*Note: It’s not a bad idea to pack your meal if you can’t finish it (and store it in the fridge when you get home). Don’t be afraid to order from the kid’s menu either- they usually have smaller portions.

Key Words:
Steamed
Garden fresh
Broiled
Baked
Roasted
Poached
Lightly sauteed or stir-fried

Italian Food:
-Hold the bread sticks.
*Note: 1 Bread Stick: 140 calories, 1.5g fat, 26g carbs, 5g protein
-Tomato based sauces will always be healthier than the creamy sauces.
-Order whole wheat noodles if it’s possible.
-Italian food can sneak calories in on their breaded chickens and in their cheeses. Just having the word “stuffed” in any dish will add hundreds of more calories

Key Words:
Affogato (steamed or poached)
Marinara, pizzaida, pomodoro (tomato-based sauce)
Primavera (spring style, fresh veggies and herbs)
Fresco (fresh)

Best Lunch/Dinner Choices (Olive Garden)
*Note: Olive Garden provides a “Garden Fare” choice.
-Minstrone Soup (per bowl): 164 calories, 1g fat, 18g carbs, 5g protein
-Herb Grilled Salmon: (incomplete nutrition facts) 18g carbs
-Chicken Giardino (Lunch Entree): 408 calories, 12g fat, 40g carbs, 26g protein
*Note: the dinner entree for...