Restaurant Guide
Just incase you go out to eat take this guide with you so you can make the best decisions and continue reaching your goals!
Side note- do NOT be afraid to ask to have your food prepared the way YOU want it. You are paying a lot of money for it, it’s the least the could do! I always modify dishes to make them
healthier. I fair warn my waitress but it’s worth the HUNDREDS of calories you will save (plus the heartburn & gas :).
Restaurant GuideHealthy Choices-Plain Bread/Breadsticks-Salad (dressing on side)-Lentil or minestrone soup-Baked Clams-Fresh Seafood (no butter)-Pasta w/red, clam or wine sauce-Pasta primavera-Skim Milk Cappuccino
Foods to Avoid-Garlic Bread-Fried Calamari-Shrimp Scampi-Cheese cannelloni w/meat sauce-Spaghetti w/meat balls-Chicken or eggplant parmigiana-Cream or while sauces-Pastries,cannoli & tiramisu
French Food-French Bread-Mussels-Bouillabaisse (seafood stew)-Coq au vin (chx stewed in wine)-Salad Nicoise w/dressing on sd-Ratatiuille-Pot au feu-Quenelles (steamed fish dumplings)-Mixed Berries-Sorbet
-Croissant-French Onion Soup-En croute (wrapped in pastry)-Potatoes au gratin-Beef Bourguignon-Foie gras-Quiche Lorraine-Chicken Cordon Bleu-Hollandais, beanaise, & bachamel sauces-Buerre blanc (butter sauce)-Chocolate Mousse
Italian Food Quick Tip: Skip the bread basket; beware of portion sizes of pasta dishes
Quick Tip: Usually contains a lot of cheese, cream & butter; request sauce on sd
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Healthy Choices-Hummus with pita-Couscous-Dolmades-Baba ghanoush-Tzatziki sauce-Stifado stew-Lamb or fish with steamed vegetables-Greek salad (hold the cheese with the dressing on the side)
Foods to Avoid-Falafel-Gyros-Avegolemono-Phyllo dough-Baklav
-Leaner cuts of meat such as London broil, filet mignon, round or flank steak, sirloin tip, tenderloin-Baked potato or rice-Green salad with the dressing on the side-Steamed vegetables-Shrimp Cocktail-Cooked Oyster-Angel food or sorbet
-Fatty cuts of meat, such as rib eye, porterhouse, T-bone-French fries, au gratin or scalloped potatoes-Mashed Potatoes-Caesar or marinated salad-Pie and ice cream-Onion Rings-Creamed Spinach
Greek Food: Quick Tip: This type of food is noted using healthy monounsaturated fats, but big portions
Steak House: Quick Tip: Practice portion control, shrimp cocktail, skip mashed potatoes, consider fish
Restaurant Guide
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Healthy Choices-Soft Flour Tortilla-Sangria-Gazpacho-Bean Soup/Chili-Bean, chicken, or seafood fajitas or burritos-Salsa-Beans & Rice-Taco Salad (no shell)-Chimichanga (fried burrito)-Guacamole (if fresh)
Foods to Avoid-Tortilla chips-Margaritas -Nachos-Fried Beans-Chorizo (sausage)-Sour cream-Fried Ice Cream
-Clear soups-Hot and sour soups-Steamed vegetables, chicken, or shrimp dumplings-Steamed brown rice-Stir-fried.steamed chicken or seafood w/vegetables-Chinese vegetable w/tofu-Mu shu pork w/no egg-Fortune Cookies
-Fried rice or noodles-Fried dumplings-Egg rolls or spring rolls-Spare ribs-Fried dishes-Sweet and sour dishes-Egg foo yung
Mexican Food: Quick Tip: Eat salsa instead of dressing;skip chips, or limit yourself, fajitas are perfect to split
Chinese Food: Quick Tip: Order steamed dishes sauce on sd; make vegetables majority of plate, watch out for crispy
Restaurant Guide
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Healthy Choices-Edamame-Miso or su-udon soup-Sushi or Sashimi-Mizutake (simmered chx & veg)-Tossed salad w/miso dressing-Cucumber and seaweed salad-Steamed gyoza (shrimp dumplings)-Yosenabe (noodles,seafood or veg in broth)-Chicken or fish teriyaki
Foods to Avoid-Tempura (fried food)-Tonktasu (fried pork cutlet)-Crispy fried noodles
-Lime juice-based salads-Spring rolls in rice paper-Broth-based soups-Tom yum kung (hot & sour soup)-Steamed Dumplings-Chicken satay-Steamed white rice-Thai sea food salad-Thai chicken w/veg
-Mussaman beef curry-Thai coconut rice-Pad Thai-Thai beef salad-Thai coffee or tea
Japanese Food: Quick Tip: Can be high in salt, ask for low sodium soy sauce, and watch amount you use. Also watch “tempura”...fried
Thai Food: Quick Tip: Watch out for coconut,peanut, or curry sauce, stick with white meat chicken veg, tofu and stir fries, sauce on side
Restaurant Guide
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Healthy Choices-Chapati/Puri bread-House salad-Chicken tikka-Tandoori shrimp-Tandooru chicken w/o skin-Whole-wheat tandoori roti (no butter)-Bean & Lentil stew (dal maharani)-Yogurt salad or raita-Green chutney-Roasted papade instead of fried papade-Masala chai
Foods to Avoid-Naan bread-Samosa (fried veg, or meat patties)-Lamb korma (spicy curry)-Veg Fritters-Lamb biryani-Kulf-faluda or gula jamun (sweet, cream filled dessert)
-Part-skim cheese-Feta cheese-Vegetables-Olives-Pineapples-Grilled Chicken-Thin crust-Pinch of oregano, basil or garlic-Grated parmesan cheese
-Extra cheese (different types)-Bacon-Sausage-Pepperoni-Deep dish or sicilian pizza-Breadsticks w/garlic sauce
Indian Food: Quick Tip: Some terms to learn: Jhinga or paneer tikka (grilled dishes); Malai (cream); Makhani (made w/butter) Naan (high fat)
Pizzeria Food: Quick Tip: Ask for light cheese & heavy veggies, thin crust, fill up on a salad first, dressing on sd
Restaurant Guide
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Healthy Choices-Turkey breast, smoked turkey, chicken breast, ham or roast beef-Whole wheat bread-Healthy broth based/grain soups-Smaller size sandwich-Scoop the dough out of the middle of dense breads-Salad w/low fat dressings-Baked chips or pretzels-Fruit salad
Foods to Avoid-Tuna, chicken, egg salad-Pastrami or corn beef-Russian Dressing-Coleslaw, potato and macaroni salads-Potatoes and tortilla chips
- Egg-white veggie omelet (no chez)-Chef’s & greek salad w/o dressing-Grilled Chx salad-Turkey sand on whole wheat bread-Fruit salad w/ cottage cheese-Chicken noodle soup-Turkey & Veg burgers-Baked or grilled fish and chicken-Baked Potato
-Cheese omelet-BLT sandwich-Grilled cheese sand-Hamburger & Fries- Ham and cheese sandwich-Tuna, egg or chicken salad-Rice pudding, pies, cakes, muffins and danishes
Sandwich & Subs: Quick Tip: Light on meat, heavy on veggies, healthy condiments; mustard, vinegar, light dres
Diner Food: Quick Tip: Anything can be ordered the way you like, don't be afraid to ask!
Restaurant Guide
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Healthy Choices-Vegetables-Fruit-Lightly dressed salads-Turkey breast-Shrimp Cocktail
Foods to Avoid-Salad drenched in dressings-Salads w/lots of mayo-Dishes prepared w/lots of cheese-Pasta dishes made w/ lots of oils and cream sauces-Muffins-Pastries-Desserts
Buffet Food: Quick Tip: Do not go to a buffet starving! You do not need to get your moneys worth, take small amount of high-calorie foods; consider a la carte.
Restaurant Guide
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