Avoid Cream Sauces and Heavy Cheese
A plate of fettuccine Alfredo may sound tempting, but the heavy cream and cheese in the sauce can add more than 40 grams of fat to your entrée, most of it unhealthy, saturated fat. Don’t be tempted by the cheese ravioli, manicotti or cheese ziti either. Most of these dishes are high in fat and have calorie counts of 1,000 or more when prepared restaurant-style. Look for entrees based prepared with marinara sauce instead. Some of these may still contain sugar, but calorie counts, as a generalization, will be lower. If you crave the taste of cheese, sprinkle your entrée with Parmesan cheese instead.
Skip the Pasta Entirely
Many Italian restaurant chains offer entrees that don’t have pasta. Look for offerings like grilled salmon or grilled chicken breast, and ask for the sauce on the side so you control the amount. Replace the pasta or potato that comes with your entrée with a double serving of vegetables. Steamed or lightly sautéed broccoli is a good choice, and many Italian restaurants offer it.
If You Must Have Pasta, Choose Whole Wheat
Whole wheat pasta has more fiber, which will fill you up faster and not raise your blood sugar and insulin levels as much. If you don’t see it on the menu, ask for it. You can also reduce the blood sugar response from eating pasta by asking the chef to cook it “al dente,” which simply means the pasta is firmer.
Soup or Salad but No Bread
Start the meal with a cup of minestrone soup. It’s usually reasonably low in calories and will ease your hunger before you dig into the main course. Munching on a salad with vinaigrette dressing or flavored with a little lemon juice is another way to suppress your appetite before the main course comes. Hold the croutons and cheese. One pre-meal temptation to avoid is the bread basket. Italian bread isn’t particularly high in calories, but it’s low on nutrition – and who eats it plain? The calories in the butter add up fast. Ask the waiter to hold the bread basket.
Don’t Be Afraid to Leave with a Take-Home Container
Italian restaurants want you to leave full and satisfied, and portion sizes are usually grossly distorted as a result. Play it safe by asking the waiter to box up half of your entrée to go before delivering your meal. That way you can “clean your plate” and not feel guilty or have “overeater’s remorse.”
Other Tips
Watch the salt content of restaurant Italian food. It’s not unusual for an entree to pack a day’s worth of sodium. Don’t add to the damage by using the salt shaker, and ask the chef to lighten up on the salt when they prepare your food. Don’t ask for the dessert menu, and close your eyes if a dessert tray passes you. If you have a sweet tooth, order a cappuccino instead. You’ll save several hundred calories.
The Bottom Line?
It’s fun to dine in an Italian restaurant, but it’s not always healthy. Use these tips to limit the damage and enjoy a night out without doing the dishes – or undoing your clean eating plan.
Related Articles By Cathe:
Dieting Around the World: Making Italian Cuisine Healthful & Delicious
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Of late I’ve been just ordering the minestrone soup at Olive Garden and a low sugar drink and been very satisfied knowing that I had lots of veggies in the soup and didn’t blow my morning’s workout on a meal.
Thanks for the tips, but I will disagree w the bread basket. A good bread that is low in calories is wonderful with or without butter. Certainly, no gorging. But I love Italian bread plain or even dipped in a bit of olive oil and herbs or dipped in a good herbed marinara sauce.. I would to keep it in moderation, maybe ask for a slice or two on a plate rather than a basket, but I would never ever say no to warm fresh baked bread!
It really helped when you said that we should choose a whole wheat pasta. Since it has more fiber, it will not ruin my diet program to lose weight. Oh, and yes, I will not forget to order a cappuccino, cheers on that!
I really like your advice to only have the salad the pre-meal food to avoid ruining your appetite. My wife and I really like to frequent the Italian restaurants that are in our neighborhood, but we are both trying to lose some weight. I will be sure to suggest to my wife that a salad is the only appetizer that we need.