DINING OUT SUCCESSFULLY!
SPECIAL CONGRATULATIONS GOES OUT TO MR. LAMBERT FOR BEING THE BIGGEST LOSER LAST WEEK WITH 4.8 POUNDS!
REMEMBER: LOVE YOUR DIGESTIVE SYSTEM WITH A CLEANSE, FIBER, ALOE AND GOOD BACTERIA! YOUR INTESTINES WILL LOVE YOU BACK! :)
NO CLASS NEXT WEEK (MEMORIAL DAY)
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ITALIAN RESTAURANTS
Characterized By:
Simple menu items, lots of flavor. Portions in the U.S. are often double those served overseas. Many dishes are
very high in fat and calories, so diligence is a must.
Common Ingredients:
Entrees are often dripping with cheese and heavy with meat. A variety of pastas, breads and tomato-based and
creamy sauces dominate the menu. Olive oil is used in many lighter Southern Italian dishes, while Northern Italian
cooking often features more butter.
Hidden Dangers:
• Antipasto is generally a collection of cheeses, smoked meats like salami, olives and marinated veggies.
Can be very fattening.
• Some “extra” pizza ingredients should be avoided, like extra anchovies, sausage, pepperoni or extra
cheese.
• Pass up dishes with a lot of high-fat cheese, such as lasagna, veal parmigiana or cannelloni.
• Pesto and antipasto can be very oily
• Tortellini (20 pieces). 530 cals and 20g fat.
• Sauces should be used sparingly, as they can be high in sodium and potassium, which could cause
problems for kidney, liver and heart patients.
• Olive oil, though lower in fat, may contain as many calories as butter
• Chicken Parmigiana. 1,000 calories.
• Bruschetta. May seem healthier if loaded with tomatoes, but 1 piece can carry 240 calories and 20g fat.
• Fried Calamari. 1,077 cals, 53g fat.
• Meat Lasagna. 625 cals, 37g fat.
• Pasta Carbonara. 1,200 cals, 60g fat.
• Stuffed Mushrooms. Sounds healthy, but usually contains cheese, sausage and cream
Healthy Finds:
• Scampi al vino blanco (shrimp sautéed in white wine).
• A hearty Italian soup, combined with crusty bread and a green salad make a nice meal by themselves.
• Dishes with tomato-based sauces
• Veal or chicken piccata
• Chicken Cacciatore. Just 370 calories.
• Chicken Risotto. 275 cals and 7g fat.
• Primavera dishes. Prepared with fresh veggies, herbs and a touch of olive oil.
• Insalata. Fresh garden salad tossed with a variety of fresh veggies.
• Minestrone Soup. A tomato-based hearty option that’s filled with beans, veggies and pasta. 206 calories, 5g fat.
• It’s very easy to add extra vegetables of your choice to just about any Italian dish.
• Beans are a complex carbohydrate that can be found in many dishes.
• Pasta e fagioli (pasta, beans and tomatoes in broth). 300 calories, 8g fat.
• Veal cutlet with peppers and tomato sauce. 488 calories.
• Spinach Gnocchi. 300 calories, 18g fat.
• Chicken Marsala, if made with wine and broth rather than butter or cream.
Cappuccino Plain Espresso
Alfredo(or white cream sauces) Marinara (or tomato sauces)
Garlic Bread Bread Sticks
Cannoli Italian Ice
Creamy Italian Dressing Traditional Italian Dressing
Sausage Hamburger
Olives Green Peppers
Anchovies Onions
Substitution
Skip Ideas Try
Wk 7: dining out mexican 201
MEXICAN RESTAURANTS
Characterized By:
Huge portions, at least in the United States. If you’re not careful, you can easily consume a full day’s worth of calories
in a single meal. Dishes are often fried with lard and topped with cheese. Most dishes are combined with several other
items to create large platters.
Common Ingredients:
Mexican cuisine is loaded with potential calorie landmines, from cheese and sour cream to crispy tortilla shells and
guacamole. Staples include great sources of complex carbohydrates and protein like rice and beans, along with
tomatoes, fresh fish, corn, beef and poultry.
Hidden Dangers:
• Many restaurants still fix their refried beans with lard.
• Guacamole is usually very high in calories.
• Taco salads can carry more than 1,000 calories. Most of the ingredients inside the salad are usually fine, but extra
condiments, cheese, beef and a calorie-laden tortilla shell can sabotage your meal.
• Avoid deep-fried entrees like Chile Rellenos, Chimichangas, and Flautas.
• Cheese Quesadilla. 900 calories
• The fish in Fish Tacos is usually breaded and fried. Try to get grilled instead.
• Paella a la Valenciana. 900 calories, 42g fat
• Refried Beans (Frijoles). 640 calories per cup
• Nachos. 800 calories and as much as 65g fat
• Cheese Enchiladas. 980 calories
• Chicken Tostada. 935 calories
Healthy Finds:
• Fajitas (stir-fried meat and lots of veggies, with steamed tortillas). Chicken Fajitas bring just 200 cals and 7g fat.
• Look for baked dishes, like enchiladas, burritos and tamales. Make sure to order with light or no cheese.
• Gazpacho is a cold tomato soup with green peppers and cucumber, full of vitamin C and beta-carotene. 60
calories, 0g fat
• Tortilla Soup, 240 calories
• Ceviche (fish or shrimp cocktail marinated in citrus, sometimes with tomato and avocado)
• Black Bean Soup, 180 calories, 5g fat
• Chile Verde (pork simmered with veggies and green chiles)
• Serviche, 150 calories, 5g fat
• Shrimp Taco, 320 calories, 19g fat
• Mole Sauce
• Clams Marinera, 330 calories, 16g fat
• Arroz Con Polo (chicken with rice)
Arroz Abanda (fish with rice), 340 calories, 8g fat
• Salsa. Packed with vitamins A and C, fat-free and low in calories.
Refried Beans Mexican Rice
Fried “hard” shells Steamed “soft” shells
Sour Cream Salsa
Chimichanga Enchilada
Chips and Salsa Jicama and Salsa
Refried Beans Pinto or Black Beans
Flour Tortillas Corn Whole-wheat Tortillas
Fried Tortilla Chips Baked Tortilla Chips
Cheese Sauce Picante Sauce
Quesadilla Fajita
Fried Ice Cream Mixed guava, papaya, and mango
Substitution
Skip Ideas Try
Wk 7: steakhouse 201
STEAK HOUSE
Characterized By:
Extra large portions. Hearty, filling heartland food without much spice or variety. Plain side dishes and a smaller
number of sauces and toppings make it easier to control calories with smart choices and special preparation
requests.
Common Ingredients:
Menus are dominated by meat, pastas, various potatoes slathered with gravy or toppings, and deep-fried
appetizers. Vegetables are few and far between, except for potatoes, which are often fried in some form. Most offer
salads, but many have only starch and pasta-based side dishes. Many restaurants are offering healthier chicken
and fish alternatives.
Hidden Dangers:
• Steakhouse cheeseburgers can pack nearly 1,000 calories
• 2 Potato Skins can have almost 500 – before adding sour cream.
• 2 Jalapeno Poppers carry 660 calories, 36g fat
• 6 Buffalo Wings with blue cheese dressing have over 1,000 calories, 68g fat
• A 16 oz Porterhouse has 1,300 calories and a whopping 104g fat.
• Shrimp Scampi is often drowning in butter and packs nearly 1,000 calories.
• Fried Chicken, 910 calories, 54g fat. To make it healthier, choose breast meat and remove the skin.
• Au Gratin Potatoes, 400 calories, 22g fat
• BBQ Ribs, 1,680 calories
• Nachos, 800 calories
• 2 Crab Cakes, 240 calories, 15g fat
Healthy Finds:
• Baked Potatoes are generally healthy – it’s the bacon, cheese, sour cream and butter that add most of the
calories and fat. A plain spud has only 68 calories and NO fat.
• 6 Oysters on the half shell carry less than 150 calories.
• 5 peel and eat Shrimp add just 114 calories and 1g fat
• Most steakhouses offer steamed vegetables as a side dish. 1 cup can have less than 50 calories if it’s not
soaked in butter.
• BBQ Pork Chops, just 400 calories, 25g fat
• Broiled Salmon, 353 calories, 21g fat
• Filet Mignon, 385 calories, 20g fat
• Steamed Broccoli, 50 calories, 0g fat
• Corn on the Cob with butter, 120 calories, 5g fat
New England Clam Chowder Manhattan Clam Chowder
Fried Shrimp Peal & Eat Shrimp
Creamed Spinach Spinach Salad
Mashed Potatoes Baked Potato
Crab Cakes Steamed Lobster Tail
Fish ‘n Chips Poached Fish
Bacon Cheeseburger Veggie Burger
T-bone or Ribeye Sirloin or Tenderloin
French Fries Rice
Caesar Salad Garden Salad, dressing on side
Pie Angel Food Cake
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