Restaurant Nutrition Facts

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

American

• Grilled, steamed or baked lean meats (chicken, fish, lobster, crab legs, shrimp)
• 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
• Fresh fruit
• Avoid sausage, bacon, ham, and fried hash browns.

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