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Survival Guide to Eating Out at
an Italian Restaurant

Written by Linda Gassenheimer
Published in September 2007

italian pasta healthy eating out We all enjoy eating out from time to time but this can be a perilous path if you're trying to following healthy eating principles. But there's no need to give it up. Simply follow these easy tips and you can enjoy a delicious pasta meal out without having a calorie disaster.

Going out for Italian food can either be a great choice or a disastrous one. Italians love vegetables and there are always plenty to choose from on their menus. Seafood is another Italian favorite. Either of these foods can be healthy choices as long as they aren't swimming in oil.

But, order Calamari Fritti (fried squid rings) as an appetizer and it could add up to 600 calories-and that's before you eat your dinner. Choose Melanzane alla Parmigiana (eggplant Parmesan) and you could be eating about 1600 calories. Pasta is another food to keep an eye on. A small side plate of about 2 to 3 oz (57 to 85g) cooked pasta is fine, but watch the large platefuls served as a main course.

Most Italian restaurant dishes will be overloaded with oil or butter. If possible ask if the dish can be cooked in small amount of oil. For marinated vegetables, ask for the dressing on the side or leave most on the plate. Order grilled meat, chicken, or fish. If ordering pizza, ask for little or no cheese and plan to share the pizza with others at the table.

Choices to savor

Chicken Marsala (go light on the sauce
Pasta e Fagioli (Pasta and bean soup, small bowl or as a main course
Vegetable Antipasto (ask for a small portion and dressing on the side)
Minestrone soup
Fish, chicken, or meat with two vegetables rather than with pasta

Choices to watch

Veal Parmigianino (breaded veal with tomato sauce and a thick coat of cheese)
Lasagne (eat a very small portion)
Fettuccine Alfredo (noodles with a heavy cream, egg, and cheese sauce)
Linguine with Italian sausages
Spaghetti Carbonara (made with bacon, heavy cream, eggs, butter, and Parmesan cheese)
Frito Misto (a plate of deep-fried mixed seafood)
Osso Bucco (raised veal shank)
Calzone and cannelloni - when stuffed with a lot of cheese

Linda Gassenheimer is a Cordon Blue chef, syndicated columnist and author of over 12 books, including the best-selling Low-Carb Meals in Minutes. She has written for many leading food magazines including Food and Wine, Prevention Magazine and Cooking Light. She has appeared on Canada A.M. and Good Morning America.

Reprinted from: The Portion Plan - How to Eat the Foods you Love & Still Lose Weight by Linda Gassenheimer