Sooner or later you will probably go out for dinner and could use a few restaurant nutrition facts to guide you. Whenever possible try to stick as close to the following as you can.
General Recommendations
Drink herb teas, lemon water or water
Eat half raw. You may even want to eat raw vegetables before you go
For desert, wait and go out for frozen yogurt
Avoid alcohol, mineral water, wine spritzers, soda, diet soda, coffee and tea
Salads with lean meats, all vegetables, broiled egg whites. No yolks, imitation bacon-flavored bits, croutons or cheese.
For salad dressing, use lemon juice, vinegar and/or salt and pepper. Or, order a dressing on the side, and dilute it with lemon juice or vinegar. Dip your fork in the dressing before each bite.
Whole grain breads with no butter
Steamed vegetables with no butter or creamy sauces
Non-creamy soups (If fat is on the top, remove it with the back of your spoon)
Whole bean soups (If the soup has meat, eat the beans but leave the meat and avoid extra fats)
Baked potatoes (Order sliced avocado and lemon wedges, or steamed vegetables to flavor the potato. Or, before you add salt and pepper, add drops of water or low-fat soup broth, to replenish some moisture.)
Cocktail sauce, lemon wedges
Limit tartar sauce or melted butter sauce (usually comes with lobster and crab legs) to approximately 1 tsp. and dilute it with lemon juice or vinegar. Add salt and pepper as desired.
Shish kabobs with lean meats (listed above) and vegetables
Avoid French fries, gravies or sauces, fried chicken or buffalo wings, potato skins and fatty toppings for potatoes or salads.
Oriental
Brown rice if available
Steamed rice, not fried
Dishes containing vegetables and lean meats that are not deep fried. (Stir fried is better than deep fried)
Most soups are fine; however, if you can see oil on the top, skim it off with the back of your spoon.
Avoid won tons, egg rolls, sweet and sour dishes and fried rice. Also, tofu should be avoided as it is generally very high in fat.
Italian
Whole wheat or spinach pastas
Clear white sauces, not creamy white sauces
Marinara or tomato sauces (with vegetables, if available)
Lean meats such as clams, shrimp, lobster, oysters and chicken.
Avoid cheese-filled pastas, sausage dishes, cream or butter sauces, veal parmesan, cheese or beef ravioli and beef lasagna.
Mexican
Corn tortillas, grilled with no oil, or steamed; in place of fried chips
Salsa
Guacamole and/or sliced avocado
Extra lettuce and tomatoes on the side to add nutritional value without adding calories or fat.
Whole pinto or black beans in place of refried beans
Chicken, fish, shrimp, or vegetable fajitas (Ask for corn or wheat tortillas, grilled or steamed with no oil, instead of white flour tortillas. Corn tortillas have the least fat.)
Chicken soft tacos with corn tortillas grilled with no oil and no cheese.
For a “legal” burrito, order your choice of whole beans, lettuce, tomatoes, guacamole or avocados, and grilled whole wheat or corn tortillas, and make your own.
Avoid chips, nachos, refried beans, beef, fried entrees, sour cream and cheese. Replace sour cream with extra guacamole.
Breakfast
Omelets made with egg whites and vegetables
Whole wheat toast, dry
Whole grain pancakes and/or waffles
Low fat yogurt with fresh fruit and approximately 1 Tbsp. granola
Oatmeal or “legal” (any cereal made from whole grain flours that has 2 grams or less fat and 5 grams or less sugar per 100 calories) dry cereal with skim milk
