I am a huge believer in both dining out and . No, the two aren’t at odds; in my book, they go hand in hand. As I constantly tell my patients, it’s all about what you choose and how much you eat in a restaurant that matters most. Dining out is only as hazardous to the waistline as you allow it to be.
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What I have found particularly amusing over the years is that most people think that, as a registered dietitian nutritionist, I probably only and veggies when I dine out. If I had a dime for every time someone said to me, “You don’t really order pasta in an Italian restaurant, do you?” I would be rich.
But the truth is, I most definitely order pasta — and veggies. Most commonly, I’ll order a mixed green or Caesar salad (dressing on the side), capellini pomodoro or linguini Bolognese (half order, if possible) and a side of sauteed broccoli or spinach. I always have and pass on dessert. If a half order is not possible, I do my best to . And I almost always say no to the breadbasket.
I asked other dietitians how they navigate Italian restaurants. Here are their strategies:
1. Make the entree a solo performance.
“I like to order lasagna. It’s one of my favorite dishes and it’s one I rarely make at home because of all the effort involved. Going out to eat is a real treat for me, so I don’t worry about calories or nutrition. Instead, I and eat enjoyably. To avoid feeling stuffed, I’ll likely skip other appetizers and bread, but never the wine!”
— , registered dietitian and author of the upcoming book “Body Kindness”
2. Share an appetizer and enjoy focaccia.
“I usually share a Caesar salad with my husband (dressing on the side) and one thick piece of grilled eggplant (no breading) with a little bit of tomato sauce and melted mozzarella cheese. I’ll also eat two pieces of focaccia bread . If I skip the salad, I’ll have two pieces of the eggplant with a meatball on the side and the focaccia. Favorite Italian meal ever!”
— , registered dietitian and author of “Younger Next Week”
3. Make pizza an opportunity for nutrients.
“It depends on my mood and what else I’ve had for the day, but since I love , I often will order a flatbread pizza or split a pizza with the family. I top it with lots of veggies like spinach, tomato, mushrooms and artichokes. I usually order a salad as well. People think pizza is a junk food, but the crust gives you complex carbs, the cheese adds protein and the sauce and veggie toppings are very nutrient-dense.”
— , registered dietitian and sports dietitian in Orlando
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“At my favorite Italian restaurant, I always go with a thin crust pizza. I try to get all five food groups on it, so I request veggies, chicken, mozzarella cheese and extra marinara sauce. I also opt for whole-grain crust over white crust, if possible. I also usually indulge in one glass of red wine and, if I still have room for dessert, I order cream brulee and split it with my wife. ”
— , registered dietitian, American College of Sports Medicine exercise physiologist and owner of Jim White Fitness & Nutrition Studios
4. Always take home leftovers.
“I have mastered how to embrace my 100-percent Italian culinary heritage with a strategy that helps me also manage my weight: . In Italy, the portions are perfect; in America, the portions are a sitcom. Enjoy the fresh tomatoes and other veggies, the al dente pasta and the fish, but only eat one-third of the serving. Bring the rest home and enjoy it for another two days. The same goes for the wine. Order a bottle of red, drink some and bring the rest home to enjoy with the fabulous leftovers.”
— , registered dietitian, clinical associate professor at Boston University and author of “Nutrition & You”
5. Order fish.
“My favorite Italian restaurants have delicious arctic char and branzino dishes, so I almost always order fish for an entree. I also start the meal with a beet or kale salad. If a pasta dish sounds too tempting to resist, I’ll typically order a half portion to keep calories and carbs in check. And, nine times out of 10, I’ll sip a glass of resveratrol-rich pinot noir.”
— , registered dietitian and author of “The Beauty Diet”
“I typically always choose fish, request a double portion of vegetables and, of course, order a glass of wine. If I’m in the mood for pasta, I’ll order a salad to start and split a pasta dish with tomato sauce (instead of cream sauce) and add vegetables and beans. I finish my meal with dessert — typically sharing berries and zabaglione. I try not to deny myself what I crave; I simply watch the portions and add vegetables, fruit and lean protein sources.”
— , registered dietitian and nutrition communications consultant in New York City
6. Eat mindfully.
“I typically start with a caprese salad appetizer and then, for my entree, I order cioppino (seafood and pasta in a broth). I do my best to eat just the right amount so I’m not stuffed. Usually, I say no to dessert but yes to a great wine; it’s my dessert in a glass.”
— , registered dietitian and owner of Active Eating Advice
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7. Focus on veggies.
“I always order a red wine (rich cabernet or sometimes Chianti) and then start with a salad — it could be a tricolor salad (easy on the oil) or a shared order of fresh burrata with tomatoes, basil and balsamic. My typical entree might contain pasta (whole-wheat or spinach pasta, if they have it) along with some sort of seafood or chicken and, of course, veggies — the more, the merrier. I generally have no room for dessert, but if the biscotti are incredible, then I might have one — only one — with a cappuccino.”
— , registered dietitian, founder of BetterThanDieting.com and author of “Read It Before You Eat It”
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