Healthy Options for Eating Out

ITALIAN

ENTREE
- Skip the bread basket!
- Or if you must, Bruschetta over Garlic Bread

PASTA
- Tomato based pastas over creamy ones e.g. napoletana over carbonara
   + Creamy based Sauces are much higher density in fat and thus calories, which are unwanted                  especially when pasta portions are often double a standard serving
- Serving Sizes! Often in a restaurant a typical serving size is double or more, therefore my tip is to order an entree size or share with another!
  + One serving of pasta is about one CUP of cooked pasta
- Ask for cheese on the side so you can monitor how much parmesan cheese you want e.g. half a cup of parmesan cheese is about 200 EXTRA calories

PIZZA
- To minimise the amount of fats and salt, aim for the pastas with less sauces and excessive toppings such as meat lovers which are loaded with meats. "LESS IS MORE" in this case
- Ask for half the cheese, as often pizzas are covered in unnecessary cheese which add more calories and fat to an already high calorie meal


Tip - Share a pizza with another, pizza is an easy thing to keep grabbing, but each slice averages at about 230 calories and with little nutritional value for their calorie density.

BEST OPTION - Lean meat with veggies e.g. crumbed veal


PUB

Avoid the deep fried and grease ladden dishes - sorry that means the fish and chips, or the calarmari rings...
- swap chips for mash and veggies or salad

My advice is go for a good serving of protein (lean meat) and carbohydrate. If you're going to go out to dinner, I feel like you might as well make the most of it, so don't get too hung up on healthy options. Whilst I would avoid the burger, grilled fish or steak with chips is fine :)

TIP - If you order chips, don't be afraid to leave some. A good portion size is about the size of a clenched fist. (Not half a plate)
BEST OPTION - Steak and veggies, or what I had last night - lamb cutlets with a mango, chilli and peanut salad.

THAI/VIENTNAMESE/JAPANESE

Typically asian cuisine is very healthy and clean, however there are some guidelines which should be followed to remain on the track

- CURRY Ditch the rich, creamy curries that contain coconut milk or cream e.g. panang, green or mussaman curry (much sad, that's my favourite) --> Instead try the jungle curry which packs a curry punch and contain no coconut milk. Coconut milk comes from the white fleshy part of the coconut which is high in fat and calories
- The same idea goes with soups --> The best soups include Tom Yum, Miso Soup or Pho. These soups are hearty, and are water based soups so super hydrating, cleansing and good for you (Y)

- SUSHI Avoid the california rolls and imitation meats pick the basic chicken, tuna, prawn and salmon. Ditch the mayonnaise garnishes or the speciality rolls such as the spicy mayo crab, inari or tempura. These epciality rolls are either ladden with mayonnaise, or tempura fry which again are unncessary additions. BEST OPTION - Go for the simple brown rice tuna/salmon/chicken avocado/cucumber roll, or some sashimi.

Tip - be mindful of the amount of soy sauce you put on your sushi, although it tastes great it is FULL of sodium which which makes you retain water and thus bloat. If possible opt for the salt-reduced soy sauces.

Best Option - Pho, miso soup, Rice paper rolls and sushi