What do I order here? -Italian Restaurant

The next place on our list is also a tough one for most people to deal with when eating out. So why are Italians or "pasta eating cultures" not fat? This is a common question most people ask. American Italian varies heavily from true Mediterranean or Italian culture. Yes, it’s true, Italians do eat pastas and breads on the daily. However, it is also true that meal time is looked at rather leisurely and actually consists of an abundance of vegetables, fruits, seafood, and other lean proteins. Something also worth mentioning is the amount of daily walking or biking Europeans enjoy more than us! While noted as one of the hardest places to enjoy an evening out, an Italian restaurant can be quite an enjoyable experience without feeling limited or without ruining your progress. As always, keep in mind these suggestions and adjustments are intended for a balanced, mindful, and sustainable nutrition program. If you're following a Paleo, Keto, WW, or any other approach email me at Bfit2training@gmail.com and I will help you adjust and make the correct decision for your plan.

1-Salad and Soup

No surprise here. If you want to make the best choice from the start, make sure you put on your own dressing to stop the wilted leaf, drenched, and 400 calorie start to your dinner. A good olive oil or balsamic is perfect, if the serving size is correct. Pass on the extra cheese. Trust me, there is already enough! If soup is more your fancy then order a broth based soup. Yes, most minestrone soup has noodles.....SO WHAT? The average amount of calories in a cup of minestrone has around 100 calories. The average amount of calories in a fried calamari appetizer is around 250 calories per serving. Not to mention, the fiber, and vitamins and minerals from the soup are through the roof! Choose one or choose both, but if you choose both remember you are essentially 300 calories in to your dinner already, so stay balanced. If you have to have a couple pieces of bread you may want to cut back, but remember, both of these are probably a better choice than the bread.

2-Bread

Who doesn't love a freshly cut piece of Italian bread? I do! Again, this is where the choices and decisions are made. A cup of minestrone and a piece of bread are a wonderfully balanced start. A bread stick and a lightly dressed Italian salad won't throw a balanced nutrition plan off the rails whatsoever. A cup of soup, an overdressed salad, and half a loaf of bread dipped in oil(which isn't even an Italian thing by the way) will certainly derail you from the get go. Have your bread, but slow down, really taste, and enjoy it!

3-Drink Choices

A glass or two of wine and an Italian restaurant go together like Waino and Yadi, like salt and pepper. They compliment each other all too well! Decision time once again. I have my soup and/or salad and a slice of fresh, soft Italian bread and now a glass of my favorite Vino. So about 300-350 calories into my meal. I'm super satisfied and happy! You must take note when pre-dinner options add up to half or a little over half of your desired calories for this meal. Having four options that are roughly 100-150 calories each all add up. The only thing missing from my balanced meal is a lean protein. I did get a little from our well balanced soup if it included beans!

4-Entree

Keep your manners but......remember my tip from last week with the Mexican joint https://www.bfit2training.com/post/what-do-i-order-here-mexican-joint ORDER FIRST!

Stay balanced with your choices from above. If you had two glasses of wine and a salad you're in good shape for a serving of pasta (1 cup) with chicken or fish. Just remember how many 100-150 calorie options you already chose and go from there. Simple ideas like vegetable based sauces over cream sauces are a must. Portion size are the number one rule here. Most Italian places serve 4-6 servings per entree. Have the discipline to adjust serving size to your goals. If you know you can’t stop at one serving order a lunch portion or split an entree with a counterpart. Pasta is not the only thing that is available either. Most respectable Italian places have a great lean cut of steak, fresh fish, or chicken option with vegetables instead of a pasta side as well. Some of the best fish I've had in my life has been from an Italian restaurant. You still have to watch and ask how all the options are prepared. Watch the amount of oil, sauce, or add on-s. They still count.

In conclusion involving Italian entrees:

-Lean Protein Choice-Fillet, Chicken Breast, Fish

-Skip the creamy sauces, sausages, and over done oily dishes.

-Pace your meals by having a higher fiber appetizer like soup or salad.

-Choose a couple serving entree or a few different pre-entrees.

-Do your research online before you hit the town. Some flatbreads are actually very feasible on a balanced nutrition program too. Stick with tomato and vegetable based as opposed to options with meat.

This "What do I order" series is intended to be how an individual with goals can be creative and selective with choices. It is not intended to be restrictive at all. If you feel like I have eliminated all options email me personally at bfit2training@gmail.com and Title it: You must be crazy! and I'll respond to your food palate, goals, and situation personally so you can make the best lifestyle choice for you.