italian pasta dinner

I’m a Dietitian—Here’s What I Order at an Italian Restaurant | XpertsReviews.com

Italian cuisine is all about pasta, bread, creamy sauces, wine and desserts. While you might think of an Italian meal as an indulgent choice, that’s not necessarily the case. Of course, free bread at restaurants is tempting, and portions large enough for two adults are hard to pass up. Still, you can enjoy a delicious and satisfying meal at an Italian restaurant while keeping your weight and health goals in mind.

In general, restaurant meals are higher in calories, fat, and sodium than a similar meal you can prepare at home. While the jarred tomato sauce you use for spaghetti provides minimal grams of fat, homemade sauce at a restaurant likely has a higher fat content from the oil. Likewise, you can use less oil and butter to prepare your vegetables and proteins than is used in most restaurants. For this reason, eating out frequently can hinder weight loss goals.

To help you make better choices at your favorite Italian restaurant, I’ve compiled my best tips for healthy ordering. Read on to learn how I order at Italian restaurants as a dietitian. And for more healthy eating tips, don’t miss I’m a Dietitian: Here’s What I Order at a Mexican Restaurant.

Pass the bread

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It’s no fun to skip this one, but the bread and oil dip before your meal can easily provide a few hundred calories. It may be delicious and satisfy your hunger in the moment, but the bread offered generally doesn’t provide much fiber, making it a less nutritious choice.

Eat this instead: Instead of picking at the bread while waiting for your entrée, order an entrée salad. This option is higher in fiber, improves your pre-meal satiety, and keeps you occupied and out of the bread basket. Better yet, ask for the dressing on the side and use less than half to avoid excess empty calories.

8 Iconic Italian Restaurants That Serve Old-Fashioned Recipes

Avoid fried ingredients

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Eggplant and chicken parmesan may be staples on an Italian restaurant menu, but these dishes can pack a lot of calories. Not to mention enough grams of fat to meet your needs for an entire day.

Eat this instead: Instead of a fried dish, opt for a grilled or pan-fried lean protein. For example, chicken marsala is pan-fried, not breaded, making it a lighter choice. You can also look for dishes with a simple unbreaded fish fillet or grilled shrimp as an alternative to popular fried dishes.

Incorporate a lean protein

grilled cajun shrimpgrilled cajun shrimp
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All meals should contain a source of protein. Noodles contain some protein, but you need to eat a fairly large portion to meet your protein needs for a meal.

Eat this instead: Instead of relying on a large dish of pasta for your protein needs, choose a dish containing a lean protein source. Grilled shrimp, fish and chicken breast are popular in most restaurants. Although you’ll find many red meat options, like bolognese and meatballs, these can provide a high amount of fat and saturated fat. Choosing leaner meats can lead to a meal that’s low in calories and just as filling without worrying about high amounts of saturated fat.

I tried lasagna at 4 major Italian chains and the best one was rustic and fresh

Pasta should be a side, not the star

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That big bowl of pasta is tempting, but it can lead to a high-calorie meal without enough protein and minimal vegetables. Instead of making pasta your main dish, enjoy it as a side dish. Choose a dish that includes lean protein as the star of the meal, accompanied by vegetables and pasta. This keeps your noodle portion more reasonable for a lower calorie goal, while still allowing you to enjoy the Italian staple. A meal containing lean protein and vegetables will make for a more filling dish, helping you feel full with a small volume of food.

Healthy Italian meals made to order

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With these tips, you can achieve your wellness goals while enjoying a meal at your favorite Italian restaurant. Check out my menu recommendations below for more specific ideas for healthier orders at an Italian restaurant.

  • Vegetable soup with pasta: This vegetable-based soup is rich in fiber and makes a hearty starter. Enjoy a cup of soup before your meal to avoid the bread basket and feel fuller before the main course.
  • Cippino: This seafood stew is high in protein and healthy fats and is generally low in carbs. Enjoy a side salad before your entrée to incorporate vegetables into your meal, and you have a balanced order that will satisfy you.
  • Spring pasta: Although noodles are the base of this dish, it is also packed with vegetables. Add a lean protein, like grilled shrimp or chicken, and you have a topping option. Better yet, ask for a takeout box and only enjoy half the noodles to keep your portion reasonable.
  • Grilled squid: Although the fried alternative is popular on menus, grilled squid is a great source of protein and makes a light meal. Pair it with a single slice of bread and a salad or minestrone for a complete meal that keeps you on track toward your goals.

Melissa Rifkin, MS, RDN, CDN

Melissa is a Connecticut-based dietitian with over 15 years of experience, including clinical and outpatient settings, and manages the popular nutrition education Instagram account, Confessionofadietitian. Learn more about Melissa

#DietitianHeres #Order #Italian #Restaurant

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