Here are some hints on how to order from menus. Ask if you can get nutrition facts for menu
items.
Steakhouse
• Trim the fat from broiled meat and order without sauces or gravy.
• A filet, flank, or London broil steak is the leanest cut.
Salad Bar
• Be careful about potato and pasta salads, bacon bits, marinated vegetables, olives, fruits in
heavy syrup, and seeds or nuts.
• One ladle of creamy salad dressing can be about 300 calories.
• Select dark, leafy greens, raw vegetables and fruits, lean ham or turkey and cottage cheese.
• Use fat-free dressing or low-fat dressing in small amounts.
Chinese/Oriental
• Many menu items can be made to order. Request no oil (ask for broth or stock instead) or
ask for only a small amount of oil.
• Choose items with large portions of vegetables.
• Avoid wontons, egg rolls, sweet and sour choices, fried rice, fried dumplings, sesame
noodles, egg foo young, and tempura.
Italian
• Pasta with red sauce (marinara, red clam, or marsala) is a great choice unless the sauce has
high fat meat such as sausage.
• Avoid cream sauces such as Alfredo or butter sauce as well as parmigiana, beef lasagna,
cheese sauce or filling, pesto, carbonara, sausage dishes and garlic bread.
Pizza
• Vegetable pizzas can have half the calories of the “works” type.
• Ask for extra vegetables to replace the meat on pizza.
• You can request ½ of the cheese as well.
Mexican
• Chicken fajitas, tortillas and Spanish rice without sour cream and guacamole are often OK
choices.
• Go easy on chips and rich/fried items on the menu such as chili rellanos, nachos, chorizo,
chimichangas, flautas, and taco bowl salads.
Fast Foods
• Choose BBQ or broiled and grilled chicken sandwiches as well as a regular hamburger or
roast beef sandwich instead of jumbo burgers and fried sandwiches.
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