The Best Choices When Eating Out: Italian Restaurant Edition

The Best Choices When Eating Out: Italian Restaurant Edition

By Leda Tello, Registered Dietician at LBU

 

Your family should spend quality time together around the dinner table. It may not always seem like a good idea to eat at an Italian restaurant, but if you follow our tips, it can be.

Minestrone soup

This filling vegetable soup is a wonderful way to get a range of vitamins, minerals, and fiber. It can be prepared with a range of vegetables, including tomatoes, onions, carrots, and celery, as well as legumes like beans or lentils.

Bruschetta

This traditional hors d'oeuvre is made by spreading garlic on toast and topping it with tomatoes, basil, olive oil, and salt. It's an easy way to prepare tasty fresh vegetables.

Caprese salad

Fresh mozzarella, tomatoes, and basil are used to make this salad, which is topped with balsamic vinegar and olive oil. It's a nutrient-rich choice that is light and refreshing.

Chicken or fish alla puttanesca

This dish is made with tomatoes, olives, capers, and anchovies. It is often served with pasta, and this will increase total calories of the dish.

Pizza with vegetable toppings

Instead of high-calorie meats and cheeses, try topping your pizza with vegetables like bell peppers, mushrooms, olives, and onions.

Risotto

Arborio rice, a short-grain Italian rice, is used to make risotto. It is cooked in broth and frequently combined with vegetables including peas, mushrooms, and asparagus. It's a creamy, filling dish that has some protein and healthy carbs.

Despite being examples of nutritious foods, the foods in the above list should all be consumed in moderation. Particularly during supper, portions at restaurants are excessively large. Look at the internet menu before going out to eat so you can choose a dish that will meet your daily calorie needs.

 

For more information, please contact:

Leda Tello, RD, LD, CDCES

Certified Diabetes Care and Education Specialist

(214) 540-0303

The Best Choices When Eating Out: Mexican Restaurant Edition

The Best Choices When Eating Out: Mexican Restaurant Edition

By Leda Tello, Registered Dietician at LBU

 

Who doesn't enjoy Mexican food? Tacos, chiles, avocados, flautas, enchiladas, etc. Every bite is different because to the flavors and ingredients. There are a few dishes that are typically seen as healthier than others when dining at a Mexican restaurant. Some good options include:

Grilled fish or chicken

These are lean protein sources that are lower in fat than many other options.

Tacos al pastor

These tacos are made with marinated pork and pineapple, which is a healthy and flavorful combination. Recommended serving: 1 – 2 tacos.

Fajitas

These are made with grilled vegetables, chicken, or shrimp and are a great option for those who want to eat more vegetables.

Black or pinto beans

Beans are a great source of fiber and protein, and they can be a healthy alternative to meat. Try to avoid refried beans.

Salsa and guacamole

These are both healthy options for toppings, they are high in nutrients, but watch the portions, salsa can be high in salt, and there are 180 calories in ½ cup of guacamole

Avoid fried food (churros, nachos etc.)

It's also important to keep in mind that traditional Mexican food frequently contains a lot of sodium, so it's a good idea to watch how much salt you eat. Additionally, watch out for toppings like cheese, sour cream, and others that could add a lot of calories and fat.

Please be aware that restaurant portions are very enormous, particularly during dinner. Before dining out, look over the online menu to select a dish that will satisfy your daily calorie requirements.

 

For more information, please contact:

Leda Tello, RD, LD, CDCES

Certified Diabetes Care and Education Specialist

(214) 540-0303