I am a huge believer in both dining out and maintaining a healthy body weight. 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.
[See: What Are The Worst Menu Choices in America?]
What I have found particularly amusing over the years is that most people think that, as a registered dietitian nutritionist, I probably only order fish 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 one martini and pass on dessert. If a half order is not possible, I do my best to take home leftovers. 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 savor every bite and eat enjoyably. To avoid feeling stuffed, I’ll likely skip other appetizers and bread, but never the wine!”
— Rebecca Scritchfield, 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 dipped in olive oil. 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!”
— Elisa Zied, 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 pizza, 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.”
— Tara Collingwood, registered dietitian and sports dietitian in Orlando
[See: Surprise! These ‘Unhealthy’ Foods Have Health Benefits.]
“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. ”
— Jim White, 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: portion size. 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.”
— Joan Salge Blake, 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.”
— Lisa Drayer, 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.”
— Kathy Siegel, 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.”
— Leslie Bonci, registered dietitian and owner of Active Eating Advice
[See: 6 Ways to Train Your Brain for Healthy Eating.]
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.”
— Bonnie Taub-Dix, registered dietitian, founder of BetterThanDieting.com and author of “Read It Before You Eat It”
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Here’s What 10 Dietitians Order at Italian Restaurants originally appeared on usnews.com
