Nutrihealth/Nutrifit Nutrition and Weight Loss Center

Port Washington Restaurant Guide

Nancy Rau MS RD CDN CDE Amanda Buss Elizabeth

Nutrihealth Restaurant Guide Nutrihealth is providing you with this restaurant guide to help you to stay on your healthy eating plan when dining out. Restaurants are responding to the needs of their patrons and offering healthier, low calorie and fat options. Here are a few tips to help you stay on your plan and enjoy your dining out experience. • Order salad dressings and other sauces on the side. This way, you have control over how much or how little you use. • When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared “light”, with little oil or butter. • When ordering pasta dished, look for tomato-based sauces rather than cream based sauces. Tomato sauce can count as vegetables! Remember 1 cup of cooked pasta =2 carbs. Bring the rest home. • Drink water, diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages. If you drink alcohol plan ahead. Save carbs and fats during the day. Remember: 1 serving of alcohol=1 carb or 2 fats. • Sharing appetizers or desserts is an option. • When choosing a soup, keep in mind that cream based soups are higher in fat and calories. Soup can be a great appetizer or as an entrée. Soup fills you up, so you will eat less. • Order steamed vegetables instead of starches. • Take half of your meal home. The second half can serve as a second meal! • Stop eating when you are full-listen to the cues your body gives you. • Eat slowly, put down utensils. • If you have a choice of side dishes, opt for baked potato or steamed vegetables. Even if choices are not listed, ask for what you want. • Look for items on the menu that are baked, grilled, dry sautéed, broiled, poached or steamed. • Beware of the bread basket and butter. Take the portion you can afford to eat and move it away or have it taken away. • If you are craving dessert, opt for fresh fruit or sorbet. • Remember not to deprive yourself of the foods you love. Enjoy them in moderation and account for them in your plan.

Menus are listed by cuisine. The items listed are recommended with approximate values for nutrients

ASIAN Bonsai Soups Miso soup (free) Clear soup (free) Salads Crabmeat salad Tofu salad

4 protein, 2 fat 4 protein 2 fat

Appetizers Edaname Shumai (steamed shrimp dumplings) Tuna Tatki Beef Tatki

1 carb 3 dumplings=1 carb, 1 protein, 1 fat 4 protein, 1 fat 4 protein, 1 fat

Entrees Vegetable Teriyaki Chicken Teriyaki Beef Teriyaki Shrimp, Salmon, or Lobster Teriyaki Filet Mignon Note: Ask for light teriyaki sauce,

1 fat,1 carb 8 protein, 1 fat, 1 carb 8 protein, 1 fat, 1 carb 8 protein, 1 fat, 1 car 8 protein 1 ounce=11 grams of carbs

Bonsai Rolls Suggestion: Ask for cucumber instead of rice 6 pieces with rice = 3 carbs, 1-2 protein, 1 fat

Green Leaf Japanese & Chinese Diet Steamer Steamed Vegetables Steamed Chicken with Vegetables Steamed Shrimp with Vegetables Steamed Scallops with Vegetables Steamed Chicken, Shrimp & Scallops with Vegetables

free 6 protein 6 protein 6 protein 6 protein 6 protein

Vegetarian Menu Vegetarian Wonton Soup Vegetarian Hot and Sour Soup Beef with Fresh Broccoli Chicken with Assorted Vegetables Shrimp with Orange Flavor Beef with Orange Flavor

2 carbs 1 carb 6 protein, 1 fat 6 protein, 1 fat 6 protein, 1 fat 6 protein

*Brown rice: 2/3 cup =2 carbs

Revolution Diet: cooked without oil, cornstarch or MSG Lemon Flavored Chicken with Broccoli and Bean Sprouts 7 protein Prawn with Snow Peas, Broccoli, Bean Sprouts in Spicy Szechuan Style 6 protein Chicken with Water Chestnuts, Broccoli and Spicy Flavor 7 protein Prawn with Broccoli, Mushroom and Mooshu Seasonings 6 protein Buddha Plus Sesame Tofu 4 protein, 2 fat Scallops with Broccoli, Bean Sprouts in Hot Garlic Sauce 6 protein Protein Trio of Scallops, Chicken, Baby Shrimp with Snow Peas and Bean Sprouts in Hunan Sauce 7 protein

DYNASTY Soups Egg Drop Tofu vegetable

free 1 fat

Entrees Steamed Steamed Steamed Steamed Steamed

Chicken with broccoli Chicken with mixed vegetables Shrimp with mixed vegetables mixed vegetables salmon filet with teriyaki sauce

6 protein 6 protein 6 protein free 6 protein, 1 carb

Yamaguchi Appetizers Sashimi Negima-Yaki

3 protein 3 protein, 1 fat, 1 carb

Sushi/Sashimi Sashimi Sushi 6 pieces

6 protein 3 carb, 1 protein, 1 fat

Entrees Chicken, Fish or Beef Teriyak

8 protein, 1 fat, 1 carb

AMERICAN Finn Maccool’s Starters Finn salad Dressing on the side

free 1 Tablespoon=1fat

Salads Pepper crusted ahi tuna medallions Dressing on the side

6 protein 1 Tablespoon=1 fat

Grilled Salmon Filet salad

6 protein, 1 carb

Dressing on the side: 1 Tablespoon 1 fat Roasted Turkey Cobb Salad (no bacon,no bleu cheese) 6 protein, 1 fat (avocado) Dressing on the side: 1 Tablespoon 1 fat

Entrée’s Grilled Salmon Filet (no risotto, extra vegetables, no butter)

6 protein

Sullivan Quay Starters Jumbo Shrimp Cocktail

3 protein

Soups/Salads Tossed Salad with dressing on the side 1 Tablespoon add chicken, shrimp or salmon Cobb Salad (no bleu cheese or bacon Dressing on the side: 1 Tablespoon Chicken Mandarin Dressing on the side: 1 Tablespoon

1 Fat 5 protein 6 protein, 2 fat

6 protein, 1 fruit, 2 fat

Entrees Lemon and garlic herb roasted chicken (no potatoes, extra steamed vegetables) Asian 5 spice grilled salmon (no ginger Beurre blanc)

6 protein 6 protein

Side orders Baked potato Asparagus (no oil) Broccoli rabe (no oil)

2 carbs free free

Louie’s Raw Bar Chilled Shellfish Platter Clams on the half shell Oysters on the half shell

8 protein 2 protein 2 protein

Appetizer Mussels (red sauce) Steamers

3 protein 3 protein

Salads Louie’s fresh garden salad Dressing on the side: 1 Tablespoon Tomato, cucumber, red onion Dressing on the side: 1 Tablespoon Chilled Poached Salmon Fresh Fish (grilled or broiled) Served with baked potato Substitute vegetable of the day for coleslaw

1 fat 1 fat 5 protein 6-8 protein 1-2 carb free

Italian

Amalfi Soups Chicken Soup

2 protein

Side Orders Broccoli

free

Broccoli Rape

free

Spinach

free

Prepared without oil or fat

Salads Classic Tri-Color Salad Dressing on the side:1 Tablespoon

1 fat

Add Chicken

3 protein

Add Shrimp

3 protein

Napoletana

3 protein

Dressing on the side: 1 Tablespoon

1 fat

From the Grill Grilled Chicken

5 protein

Grilled Salmon

5 protein

Order with house salad with Dressing on the side: 1 Tablespoon

1 fat

Pasta Spaghetti Marinara: 1 cup

2 carbs, 1 fat

Bring the rest home!

Pizza Cheese slice

2 carbs, 2 protein, 2 fat

Pomodoro Appetizers Verdure al Forne- (2 fats) thinly sliced roasted vegetables with ricotta cheese.

Seafood -Mussels Mussels with vino Bianco- (4 proteins) white wine and garlic . -Clams Posillipo- (2 proteins) 6 clams simmered with tomato, white wine and garlic sauce

Salads Inslata Tagliata- dressing on the side: 1 Tablespoon

1 fat

Pasta Fettuccine Pomodoro e Basilico Parmesean cheese: 2 Tablespoons =

1 protein

1 cup

2 carbs

* bring the rest home!

Entrée’s Scallopine di Vitello al Limone-

5 protein, 1 fat

Gamberoni al vino Bianco-

5 proteins, 1 fat

Salmone Sapore Mediterraneo

5-6 protein, 2 fat, 1 carb

Romantico Antipasti Portobello Alla Griglila

1 fat

Insalata Mista (dressing on the side) 1 Tablespoon

1 fat

Insalata Tricolore con Parmigiano (dressing on the side)

1 protein, 1 fat

Secondi Pollo Balsamico

6 protein

Salmon Capriccioso

6 protein, 1 fat

Salvatore’s Soups Chicken Soup

2 protein

Salads Dinner Salad Dressing on the side: 1 Tablespoon Greek Salad – Feta on the side: 2 Tablespoons Dressing on the side: 1 Tablespoon

1 fat 1 protein, 1 fat 1 fat

Add red peppers to your salad Add chicken to your salad

free 4 protein

Pasta Verdure: 1 cup Bring the rest home!

2 carbs

Pasta

Brick Oven Pizza Fresh tomato: 1 slice

2 carbs, 1 protein, 1 fat

Franks Appetizers Shrimp Cocktail

2 protein

Side Dishes: steamed Roasted Asparagus Fresh Mixed Vegetables Fresh Spinach and Mushrooms Fresh Broccoli

free free free free

Soups Low fat broccoli puree

free

Salads Susie Salad Tuna Salad (no mayo) Tri Color Salad Chopped Salad House Salad

1 fat (olives) 3.5 protein free 1 fat (olives)

Dressing on the side: 1 Tablespoon Add to salads Grilled Chicken Shrimp Portobello Mozzarella (low fat) White beans Chicken sausage

1 fat 3 protein 2 protein free 1 protein 1 carb 3 protein, 1 fat

Pizza Regular slice Specialty Pizza (whole pie) Diet Pizza Grilled Vegetable Pizza Tomato Salad Pizza Salad Pizza Order dressing on the side: 1 Tablespoon Or balsamic vinegar

2 carb, 2 protein, 2 fat 2 carbs 2 carbs 2 carbs 2 carbs 2 carbs 1 fat free

Platters Primavera (vegetables in tomato sauce) Budman (vegetables in tomato sauce)

1 fat 1 fat

Gino’s Appetizers Grilled Vegetables

free

Minestrone –

1 Carb 1Fat

Soups Salads Gino’s Fresh Tossed Salad With non-fat cheese Dressing on the side: 1 Tablespoon

3 Pro 1 Fat

Gino’s Fresh Tossed Salad with Grilled Chicken and dressing on the side: 1 Tablespoon

4 Protein

Platters Chicken Vesuvio Salmon Calabrese

5 Pro 1 Fat 5 Pro 1 Fat

1 slice

2 carbs, 2 protein, 2 fat

Marinara: 1 cup Bring the rest home!

2 carbs, 1 fat

Pizza Pasta

Matteo’s Antipasti

Charcoal Grilled Portobello Mushroom Shrimp Cocktail

1 fat 2 protein

Healthy Corner Grilled Chicken Paillard Grilled Shrimp Matteo Veal Chop Paillard Grilled Mixed Vegetables

6 protein, 1 fat 5 protein, 1 fat 6 protein, 1 fat 1 fat

Sisina AntiPasti Mista Salad – Dressing on the side 1 Tablespoon

1 fat

Margherita

2 carbs, 2 protein, 1 fat

Pizza Il Nostri Secondi Chlcken Paillard Salmon Fillet Half Roasted Chicken

6 Pro 1 Fat 6 Pro 1 Fat 6 Pro 1 Fat

Rosa’s Side Orders Grilled Portobello Mushroom Balsamic Grilled Vegetable Salad

1 Fat 1 Fat

Salads Tossed Salad w Chicken Dressing on the side: 1 Tablespoon House Salad w Chicken Dressing on the side: 1 Tablespoon

4 Protein, 1 fat 4 Protein, 1 fat

Soups Minestrone

1 Carb, 1 Fat

Pizza 1 Slice

2 Carb, 2 Fat, 2 Protein

Toscanini Cold Antipasti Shrimp Cocktail

2 protein

Soups Tuscan Cabbage & Bean Soup Straciatella Romano

1 carb, 1 fat 1 fat

Salads Insalata Imperatore Dressing on the side: 1 Tablespoon

2 fats

Entrée’s Pollo di Stefano with steamed vegetables Check for grilled fish specials with steamed Vegetables

6 protein

Mediterranean Ayhan’s Fish & Kebab Restaurant Appetizers Little Neck Clams Blue Point Oysters Shrimp Cocktail Steamed Black Mussels w Marinara Greek Salad 2 TBSP cheese, dressing on side:1 Tablespoon Villager Salad – Feta side, dressing on side

2 Protein 2 Protein 3 Protein 3 Protein 1 protein, 2 fat 1 protein, 2 fat

Mediterranean Seafood Selections Grilled Salmon (Dry) Served with rice or bulgur: 1/3 cup Take the rest home or ask for steamed Vegetables instead!

5-6 Proteins 1 carb

Seafood Specialties Seafood Kebab

6 protein

Kebabs- Steaks – Chops Shrimp Kebab Steak & Shrimp Kebab Swordfish Kebab Chicken Kebab Mignon Kebab– Grilled Veggies– No Oil, All entrees served with basmati rice or bulgur 1/3 cup Take the rest home or ask for steamed veggies instead!

5 Protein 5 Protein 5 Protein 5 Protein 5 Protein free

1 carb

Ayhans Shish-Kebob Salads Villager all green salad Feta on the side: 2 Tablespoons Dressing on the side: 1 Tablespoon

1 protein 1 fat

Baby Spinach Salad (no bacon)

1 protein, 1 fat

Dressing on the side: 1 Tablespoon

1 fat

Add to salads: Chicken kebab Grilled salmon Grilled shrimp Grilled octopus

4 protein 4 protein 4 protein 4 protein

Grilled Chicken Kebob Mignon Steak Kebob Swordfish Kebob Served with greek salad and rice: 1/3 cup

5 protein 5 protein 5 protein 2 fats 1 carb

Grilled Whole Fish(dry) Served with greek salad And rice: 1/3 cup

6 protein 2 fats 1 carb

South of the Border

Mi Ranchito Soups Sopa de Pollo

2 protein