Healthy Eating Restaurant Guide

NicholeKellerman.com

Restaurant Guide

Just incase you go out to eat take this guide with you so you can make the best decisions and continue reaching your goals!

Side note- do NOT be afraid to ask to have your food prepared the way YOU want it. You are paying a lot of money for it, it’s the least the could do! I always modify dishes to make them healthier. I fair warn my waitress but it’s worth the HUNDREDS of calories you will save (plus the heartburn & gas :).

Restaurant Guide Italian Food Quick Tip: Skip the bread basket; beware of portion sizes of pasta dishes Healthy Choices -Plain Bread/Breadsticks -Salad (dressing on side) -Lentil or minestrone soup -Baked Clams -Fresh Seafood (no butter) -Pasta w/red, clam or wine sauce -Pasta primavera -Skim Milk Cappuccino

Foods to Avoid -Garlic Bread -Fried Calamari -Shrimp Scampi -Cheese cannelloni w/meat sauce -Spaghetti w/meat balls -Chicken or eggplant parmigiana -Cream or while sauces -Pastries,cannoli & tiramisu

French Food Quick Tip: Usually contains a lot of cheese, cream & butter; request sauce on sd -French Bread -Mussels -Bouillabaisse (seafood stew) -Coq au vin (chx stewed in wine) -Salad Nicoise w/dressing on sd -Ratatiuille -Pot au feu -Quenelles (steamed fish dumplings) -Mixed Berries -Sorbet

-Croissant -French Onion Soup -En croute (wrapped in pastry) -Potatoes au gratin -Beef Bourguignon -Foie gras -Quiche Lorraine -Chicken Cordon Bleu -Hollandais, beanaise, & bachamel sauces -Buerre blanc (butter sauce) -Chocolate Mousse

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Restaurant Guide Greek Food: Quick Tip: This type of food is noted using healthy monounsaturated fats, but big portions Healthy Choices -Hummus with pita -Couscous -Dolmades -Baba ghanoush -Tzatziki sauce -Stifado stew -Lamb or fish with steamed vegetables -Greek salad (hold the cheese with the dressing on the side)

Foods to Avoid -Falafel -Gyros -Avegolemono -Phyllo dough -Baklav

Steak House: Quick Tip: Practice portion control, shrimp cocktail, skip mashed potatoes, consider fish -Leaner cuts of meat such as London broil, filet mignon, round or flank steak, sirloin tip, tenderloin -Baked potato or rice -Green salad with the dressing on the side -Steamed vegetables -Shrimp Cocktail -Cooked Oyster -Angel food or sorbet

-Fatty cuts of meat, such as rib eye, porterhouse, T-bone -French fries, au gratin or scalloped potatoes -Mashed Potatoes -Caesar or marinated salad -Pie and ice cream -Onion Rings -Creamed Spinach

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Restaurant Guide Mexican Food: Quick Tip: Eat salsa instead of dressing;skip chips, or limit yourself, fajitas are perfect to split Healthy Choices -Soft Flour Tortilla -Sangria -Gazpacho -Bean Soup/Chili -Bean, chicken, or seafood fajitas or burritos -Salsa -Beans & Rice -Taco Salad (no shell) -Chimichanga (fried burrito) -Guacamole (if fresh)

Foods to Avoid -Tortilla chips -Margaritas -Nachos -Fried Beans -Chorizo (sausage) -Sour cream -Fried Ice Cream

Chinese Food: Quick Tip: Order steamed dishes sauce on sd; make vegetables majority of plate, watch out for crispy -Clear soups -Hot and sour soups -Steamed vegetables, chicken, or shrimp dumplings -Steamed brown rice -Stir-fried.steamed chicken or seafood w/vegetables -Chinese vegetable w/tofu -Mu shu pork w/no egg -Fortune Cookies

-Fried rice or noodles -Fried dumplings -Egg rolls or spring rolls -Spare ribs -Fried dishes -Sweet and sour dishes -Egg foo yung

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Restaurant Guide Japanese Food: Quick Tip: Can be high in salt, ask for low sodium soy sauce, and watch amount you use. Also watch “tempura”...fried Healthy Choices -Edamame -Miso or su-udon soup -Sushi or Sashimi -Mizutake (simmered chx & veg) -Tossed salad w/miso dressing -Cucumber and seaweed salad -Steamed gyoza (shrimp dumplings) -Yosenabe (noodles,seafood or veg in broth) -Chicken or fish teriyaki

Foods to Avoid -Tempura (fried food) -Tonktasu (fried pork cutlet) -Crispy fried noodles

Thai Food: Quick Tip: Watch out for coconut,peanut, or curry sauce, stick with white meat chicken veg, tofu and stir fries, sauce on side -Lime juice-based salads -Spring rolls in rice paper -Broth-based soups -Tom yum kung (hot & sour soup) -Steamed Dumplings -Chicken satay -Steamed white rice -Thai sea food salad -Thai chicken w/veg

-Mussaman beef curry -Thai coconut rice -Pad Thai -Thai beef salad -Thai coffee or tea

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Restaurant Guide Indian Food: Quick Tip: Some terms to learn: Jhinga or paneer tikka (grilled dishes); Malai (cream); Makhani (made w/butter) Naan (high fat) Healthy Choices -Chapati/Puri bread -House salad -Chicken tikka -Tandoori shrimp -Tandooru chicken w/o skin -Whole-wheat tandoori roti (no butter) -Bean & Lentil stew (dal maharani) -Yogurt salad or raita -Green chutney -Roasted papade instead of fried papade -Masala chai

Foods to Avoid -Naan bread -Samosa (fried veg, or meat patties) -Lamb korma (spicy curry) -Veg Fritters -Lamb biryani -Kulf-faluda or gula jamun (sweet, cream filled dessert)

Pizzeria Food: Quick Tip: Ask for light cheese & heavy veggies, thin crust, fill up on a salad first, dressing on sd -Part-skim cheese -Feta cheese -Vegetables -Olives -Pineapples -Grilled Chicken -Thin crust -Pinch of oregano, basil or garlic -Grated parmesan cheese

-Extra cheese (different types) -Bacon -Sausage -Pepperoni -Deep dish or sicilian pizza -Breadsticks w/garlic sauce

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Restaurant Guide Sandwich & Subs: Quick Tip: Light on meat, heavy on veggies, healthy condiments; mustard, vinegar, light dres Healthy Choices -Turkey breast, smoked turkey, chicken breast, ham or roast beef -Whole wheat bread -Healthy broth based/grain soups -Smaller size sandwich -Scoop the dough out of the middle of dense breads -Salad w/low fat dressings -Baked chips or pretzels -Fruit salad

Foods to Avoid -Tuna, chicken, egg salad -Pastrami or corn beef -Russian Dressing -Coleslaw, potato and macaroni salads -Potatoes and tortilla chips

Diner Food: Quick Tip: Anything can be ordered the way you like, don't be afraid to ask! - Egg-white veggie omelet (no chez) -Chef’s & greek salad w/o dressing -Grilled Chx salad -Turkey sand on whole wheat bread -Fruit salad w/ cottage cheese -Chicken noodle soup -Turkey & Veg burgers -Baked or grilled fish and chicken -Baked Potato

-Cheese omelet -BLT sandwich -Grilled cheese sand -Hamburger & Fries - Ham and cheese sandwich -Tuna, egg or chicken salad -Rice pudding, pies, cakes, muffins and danishes

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Restaurant Guide Buffet Food: Quick Tip: Do not go to a buffet starving! You do not need to get your moneys worth, take small amount of high-calorie foods; consider a la carte. Healthy Choices -Vegetables -Fruit -Lightly dressed salads -Turkey breast -Shrimp Cocktail

Foods to Avoid -Salad drenched in dressings -Salads w/lots of mayo -Dishes prepared w/lots of cheese -Pasta dishes made w/ lots of oils and cream sauces -Muffins -Pastries -Desserts

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