ITALIAN RESTAURANTS

Characterized By: 

Simple menu items, lots of flavor. Portions in the US 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 the 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 calories and 20g of 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 calories, 53g of fat 

• Meat Lasagna – 625 calories, 37g of fat 

• Pasta Carbonara – 1,200 calories, 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 

• Dishes with tomato-based sauces 

• Veal or chicken piccata 

• Chicken Cacciatore – Just 370 calories 

• Chicken risotto – 275 calories 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,vegs & pasta – 206 calories, 5g fat. 

• It’s very easy to add some extra veggies 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 tomato 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 and cream. 

 

Substitution Ideas:

SKIP                                                       TRY

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
 

MEXICAN RESTURANTS

 

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 it 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 of fat. 

• Cheese Enchiladas, 980 calories 

• Chicken Tostada, 935 calories 

 

Healthy Finds: 

• Fajitas (stir-fried meat & lots of veggs, 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 and 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 chilies) 

• 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 & C, fat-free, low in calories. 

 

Substitution Ideas:

SKIP                                                                TRY

                                         Refried Beans                               Mexican Rice or pinto or black beans

Fried “hard” shells                                     Steamed “soft” shells

                                          Sour cream                                                          Salsa 

        Chimichanga                                                      Enchilada

                                        Chips & Salsa                                               Jicama and salsa 

                                   Flour or corn tortillas                                       Whole-wheat tortillas 

                                     Fried tortilla chips                                           Baked tortilla chips 

                                       Cheese sauce                                                  Picante sauce 

                                         Quesadilla                                                              Fajita 

                                      Fried ice cream                                  Mixed guava, papaya, and mango 

 

 

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 16oz 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. 

 

Substitution Ideas:

SKIP                                                                    TRY

                         New England Clam Chowder                                 Manhattan Clam Chowder 

                                      Fried Shrimp                                                      Peel & 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