Lower Calorie Options

BLUE HEN SPORTS NUTRITION Knowledge to fuel both your mind and body. Healthy Choices for Eating Out: Low Calorie Diet General Tips for Light Dining * Beware of portion sizes—if the portion is large, split the dish or take half home for the next day. * Ask for condiments and dressings on the side. * Omit or reduce cheese to decrease the amount of calories and fat. * Look for items with fiber, such as fruits, vegetables, and whole grains. * Drink water with your meal and avoid high calorie drinks like juice, soda, and alcohol. Breakfast ·∙ Start the meal with a piece of fruit. Pizzerias ·∙ Order whole grains, such as oatmeal or whole ·∙ Ask if whole wheat crust is available. wheat, pumpernickel, or rye bread. ·∙ Top your pizza with vegetables. ·∙ Choose jam or low-­‐fat condiments ·∙ Add a side salad or broth-­‐based instead of butter. soup. ·∙ Ask for low-­‐fat or non-­‐fat dairy ·∙ Avoid deep dish and thick crust products. options. ·∙ Substitute egg whites for eggs to reduce fat. Around Delaware: ·∙ Add a serving of veggies to omelets and omit the Grotto’s Pizza: The Classic Margherita Pizza cheese. Peace A Pizza: Fresh Mozzarella and Provence Around Delaware: Season’s Pizza: Vegetable Lover’s NDB: Egg white and turkey/ham on whole wheat bread Panera: Power Egg white breakfast bowl with turkey Wawa: Whole wheat Junior Hoagie breakfast sandwich with eggs and turkey Italian Restaurants ·∙ Choose pasta with tomato or white wine sauce instead Sandwich Shops, Delis, and Bistros of alfredo or vodka sauce. ·∙ Choose lean deli meats such as chicken ·∙ Pasta Primavera, pasta with and turkey rather than Italian meats. marinara, and pasta with ·∙ Watch out for vegetarian options—they clam sauce are good usually have extra cheese, hummus, options at all Italian avocado, or dressings that will add fat. restaurants. ·∙ Wraps have more calories than whole wheat bread. ·∙ Avoid consuming extra bread before the meal. ·∙ Add a side salad, fruit, or broth-­‐based soup. ·∙ Take home half of the entrée or spilt with a friend. ·∙ Panini and melts may have added cheese, and the ·∙ Avoid fried foods as an appetizer. Lighter options bread is often covered in butter or oil. include minestrone soup, Greek salad, roasted Around Delaware: peppers. Malin’s Market: Build-­‐to-­‐order sandwich: whole wheat Around Delaware: bread, turkey/ham, and all veggies Caffe Gelato: Primavera with whole-­‐wheat fettuccini Così: Turkey Light Sandwich with a marinara sauce Wawa: Whole wheat shorti turkey sandwich with Cucina di Napoli: Penne, Broccoli and Spinach vegetables BLUE HEN SPORTS NUTRITION Knowledge to fuel both your mind and body. Asian Cuisine American Bar and Grills ·∙ Choose brown rice instead of white rice or fried rice. ·∙ Avoid fried foods. Choose grilled, roasted, or baked ·∙ Steer clear of dishes prepared with peanut or coconut dishes. oils. ·∙ Substitute vegetables for a side of fries. ·∙ Choose chicken instead of duck or beef. ·∙ Begin your meal with a side salad. ·∙ Order steamed versus fried dishes. Around Delaware: ·∙ Choose sushi with fewer ingredients; avoid added fats Cheeburger Cheeburger: Grilled Portabella and Chicken like cream cheese and tempura. Salad ·∙ Begin your meal with edamame Klondike Kate’s: Around Delaware: Mediterranean Hummus Portobello Salad Mizu Sushi Bar: Tuna Roll Deer Park: Spring Strawberry Chicken Salad Bamboo House Restaurant: Chicken with vegetables and brown rice Mexican Fast Food ·∙ Leave out tortilla chips or strips. ·∙ Avoid fried foods. Look out for words like “crispy,” ·∙ Opt for corn tortilla over flour “crunchy,” and “battered.” tortilla. ·∙ Choose naturally fat-­‐free condiments, including ·∙ Choose salsa or Pico de Gallo ketchup, mustard, pickles, lettuce, tomato, onion, instead of sour cream and guacamole. and relish. ·∙ Ask for a burrito without rice. Around Delaware: ·∙ Select only one protein, e.g., beans or chicken or steak McDonald’s: Grilled Around Delaware: Chicken Sandwich Chipotle: Burrito bowl without cheese and sour cream KFC: Grilled Chicken California Tortilla: Regular Sunset Chicken and Veggie breast with greens beans Bowl and corn on the cob Santa Fe Mexican Grill: Sopa de Pollo de La Abuela Taco Bell: Fresco Chicken Soft Taco (2) Treats ·∙ Choose low-­‐fat frozen yogurt or sorbet. ·∙ Avoid cones. Order a small or kiddie cup. ·∙ Select fruit as a topping. Around Delaware YogoBerry: Fat-­‐free vanilla yogurt with fruit Rita’s Italian Ice: Mango Ice (kid size) or any fruit flavor