What’s Good on the Menu?

While some restaurants do offer hints for health conscious diners, you’re on your own most of the time. you order wisely, here are lighter options and high-fat pitfalls. choices have fewer than 30 grams of fat, a generous meal’s worth for an active, medium-sized woman. choices have up to 100 grams of fat.

Fast Food

Best

Grilled chicken sandwich

Roast beef sandwich

Single hamburger

Salad with light vinaigrette.

Worst

Bacon burger

Double cheeseburger

French fries

Onion rings.

Tips

Order sandwiches without mayo or “special sauce.” Avoid deep-fried items like fish fillets, chicken nuggets, and French fries.

Italian

Best

Pasta with red or white clam

Spaghetti with marinara or tomato-and-meat sauce.

Worst

Eggplant parmigiana

Fettuccine alfredo

Fried calamari

Lasagna.

Tips Stick with plain bread instead of garlic bread made with butter or oil. Ask for the waiter’s help in avoiding cream- or egg-based sauces.

Chinese

Best

Hot-and-sour soup

Stir-fried vegetables

Shrimp with garlic sauce

Szechuan shrimp

Wonton soup

Worst

Crispy chicken

Kung pao chicken

Moo shu pork

Sweet-and-sour pork

Tips Share a stir-fry; help yourself to steamed rice. Ask for vegetables steamed or stir-fried with less oil. Order moo shu vegetables instead of pork. Avoid fried rice, breaded dishes, and items loaded with nuts.

Sandwiches

Best

Ham and Swiss cheese

Roast beef

Turkey

Worst

Tuna salad

Reuben

Submarine

Tips Ask for mustard; hold the mayo and cheese. See if turkey-hamis available.

Mexican

Best Bean burrito (no cheese)Chicken fajitas

Worst

Beef chimichanga

Chile relleno

Quesadilla

Refried beans

Tips Choose soft tortillas with freshsalsa, not guacamole. Special- order grilled shrimp, fish, or chicken. Ask for beans made without lard or fat.

Breakfast

Best

Hot or cold cereal with 2% milk

Pancakes or French toast with syrup

Scrambled eggs with hash browns and plain toast

Worst

Belgian waffle with sausage

Sausage and eggs with biscuits and gravy

Ham and cheese omelette with hash browns and toast

Tips Ask for whole-grain cereal or shredded wheat with 1 % milk or whole-wheat toast without butter or margarine. Order omelettes without cheese, fried eggs without bacon or sausage.

Seafood

Best

Broiled bass, halibut, or snapper

Grilled scallops

Steamed crab or lobster

Worst

Fried seafood platter

Blackened catfish

Tips Order fish broiled, baked, grilled, or steamed-not pan- fried or sauteed. Ask for lemon instead of tartar sauce. Avoid creamy and buttery sauces.


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