Not sure what to order? For lower-calorie, perhaps lower-fat cuisine, try this:
Appetizers Fresh fruit cup, broth, bouillon, or consommé, fruit or vegetable juice, marinated vegetables, crudités, or raw vegetables, with a yogurt or salsa dip, seafood cocktail
Breads Hard rolls or whole-wheat buns, French or Italian bread, bread sticks, melba toast, or saltine crackers
Salads Salads with dressing on the side
Vegetables Steamed vegetables, plain or with a lemon wedge, grilled or roasted vegetables
Entrées Lean meat, fish, and poultry that are broiled, grilled, or roasted, with any sauces served on the side (remove visible fat and poultry skin); vegetarian dishes that go easy on cheese or cheese sauces Fruit ice or sorbet, fresh fruit, angel food cake with fruit, low-fat frozen yogurt, cappuccino
Ingredients in sauces confuse many restaurant-goers. What, for example, is the difference between béarnaise and bolognese sauce? Which is apt to be lower in fat? What's a reduction sauce? For a quick description, see "Gourmet's Guide to Sauces" on page 343.
May I Take Your Order?
Variety on the menu? The choices on the left have fewer calories and fat than their counterparts on the right.
Enjoy More Often
Consommé, gazpacho, clear soups
Vegetable plate with salsa, steamed vegetables
Garden, tossed, or spinach salad with dressing on the side, crisp and crunchy vegetables
Grilled meats, broiled or flame-cooked
Broiled, steamed, poached, roasted, baked, Cajun, or blackened 4- to 6-oz. steak Au jus, Provençal or fruit sauces
Baked potatoes (plain or with a small amount of margarine or sour cream), red skin potatoes
Sandwiches on whole-wheat, pita, or rye with mustard or low-fat mayonnaise Plain whole-wheat or multigrain rolls or bread sticks Fruit, fruit sorbet Colorful vegetable side dishes
Cream soups, soups topped with cheese, bisques Pâté, quiche lorraine, stuffed appetizers
Salads with large amounts of dressing, bacon, cheese, croutons, and mayonnaise-laden salads such as potato, macaroni, and tuna Breaded or batter-dipped meat or extra gravy
Breaded, fried, sautéed, au gratin, escalloped, en croûte, creamed, en casserole, or Kiev entrées More than 8-oz. steak
Gravy, alfredo, béarnaise, béchamel, beurre blanc, carbonara, hollandaise, pesto, and velouté sauces Home-fried and deep-fried potatoes, twice-baked potatoes, croquettes, buttered noodles
Sandwiches on croissants or biscuits
Garlic bread, cheese spreads, flavored butters Cheesecake, French pastries, pie, ice cream Mashed potatoes with gravy, fries
That gives you time to get in touch with your satiety cues. Ask the server to remove your plate when you're done, even if a little food is left.
• If you drink, enjoy alcoholic beverages, including wine and beer, in moderation. Healthful eating guidelines advise no more than one (if you're a woman) or two (if you're a man) alcoholic drinks per day. Besides their calories, a drink or two may increase your
Looking for foods with less calories, fat, or sodium? Check the menu. Although they offer no guarantee, descriptive terms often give clues to more or less fat, perhaps calories, or more sodium. See "Eating Out" in chapter 7.
Menu Clues: Less Calories and Fat
Cooked in its own juices Dry broiled (in wine or lemon juice)
Menu Clues: More Calories and Fat
Au gratin or in cheese sauce
Menu Clues: More Sodium
Marinated (in oil)
Scalloped (escalloped) With gravy With mayonnaise With cream sauce
With cocktail sauce With creole sauce With soy sauce
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