Nutrihealth/Nutrifit Nutrition and Weight Loss Center

Port Washington Restaurant Guide

Nancy Rau MS RD CDN CDE Amanda Buss

Elizabeth

Nutrihealth Restaurant Guide

Nutrihealth is providing you with this restaurant guide to help you to stay on your healthy eating plan when dining out. Restaurants are responding to the needs of their patrons and offering healthier, low calorie and fat options. Here are a few tips to help you stay on your plan and enjoy your dining out experience.

• Order salad dressings and other sauces on the side. This way, you have control over how much or how little you use.

• When ordering grilled fish or vegetables, ask that the food either be grilled without butter or oil, or prepared “light”, with little oil or butter.

• When ordering pasta dished, look for tomato-based sauces rather than cream based sauces. Tomato sauce can count as vegetables! Remember 1 cup of cooked pasta =2 carbs. Bring the rest home.

• Drink water, diet soda, or unsweetened tea or coffee instead of regular soda or alcoholic beverages. If you drink alcohol plan ahead. Save carbs and fats during the day. Remember: 1 serving of alcohol=1 carb or 2 fats.

• Sharing appetizers or desserts is an option. • When choosing a soup, keep in mind that cream based soups are higher in fat and

calories. Soup can be a great appetizer or as an entrée. Soup fills you up, so you will eat less.

• Order steamed vegetables instead of starches. • Take half of your meal home. The second half can serve as a second meal! • Stop eating when you are full-listen to the cues your body gives you. • Eat slowly, put down utensils. • If you have a choice of side dishes, opt for baked potato or steamed vegetables.

Even if choices are not listed, ask for what you want. • Look for items on the menu that are baked, grilled, dry sautéed, broiled, poached or

steamed. • Beware of the bread basket and butter. Take the portion you can afford to eat and

move it away or have it taken away. • If you are craving dessert, opt for fresh fruit or sorbet. • Remember not to deprive yourself of the foods you love. Enjoy them in moderation

and account for them in your plan. Menus are listed by cuisine. The items listed are recommended with approximate values for nutrients

ASIAN

Bonsai Soups Miso soup (free) Clear soup (free) Salads Crabmeat salad 4 protein, 2 fat Tofu salad 4 protein 2 fat Appetizers Edaname 1 carb Shumai (steamed shrimp dumplings) 3 dumplings=1 carb, 1 protein, 1 fat Tuna Tatki 4 protein, 1 fat Beef Tatki 4 protein, 1 fat Entrees Vegetable Teriyaki 1 fat,1 carb Chicken Teriyaki 8 protein, 1 fat, 1 carb Beef Teriyaki 8 protein, 1 fat, 1 carb Shrimp, Salmon, or 8 protein, 1 fat, 1 car Lobster Teriyaki Filet Mignon 8 protein Note: Ask for light teriyaki sauce, 1 ounce=11 grams of carbs Bonsai Rolls Suggestion: Ask for cucumber instead of rice 6 pieces with rice = 3 carbs, 1-2 protein, 1 fat

Green Leaf Japanese & Chinese Diet Steamer

Steamed Vegetables free Steamed Chicken with Vegetables 6 protein Steamed Shrimp with Vegetables 6 protein Steamed Scallops with Vegetables 6 protein Steamed Chicken, Shrimp 6 protein & Scallops with Vegetables 6 protein

Vegetarian Menu Vegetarian Wonton Soup 2 carbs Vegetarian Hot and Sour Soup 1 carb Beef with Fresh Broccoli 6 protein, 1 fat Chicken with Assorted Vegetables 6 protein, 1 fat Shrimp with Orange Flavor 6 protein, 1 fat Beef with Orange Flavor 6 protein

*Brown rice: 2/3 cup =2 carbs

Revolution Diet: cooked without oil, cornstarch or MSG Lemon Flavored Chicken with Broccoli and Bean Sprouts 7 protein Prawn with Snow Peas, Broccoli, Bean Sprouts in Spicy Szechuan Style 6 protein Chicken with Water Chestnuts, Broccoli and Spicy Flavor 7 protein Prawn with Broccoli, Mushroom and Mooshu Seasonings 6 protein Buddha Plus Sesame Tofu 4 protein, 2

fat Scallops with Broccoli, Bean Sprouts in Hot Garlic Sauce 6 protein Protein Trio of Scallops, Chicken, Baby Shrimp with Snow Peas and Bean Sprouts in Hunan Sauce 7 protein

DYNASTY Soups Egg Drop free Tofu vegetable 1 fat Entrees Steamed Chicken with broccoli 6 protein Steamed Chicken with mixed vegetables 6 protein Steamed Shrimp with mixed vegetables 6 protein Steamed mixed vegetables free Steamed salmon filet with teriyaki sauce 6 protein, 1 carb

Yamaguchi Appetizers Sashimi 3 protein Negima-Yaki 3 protein, 1 fat, 1 carb Sushi/Sashimi Sashimi 6 protein Sushi 6 pieces 3 carb, 1 protein, 1 fat Entrees Chicken, Fish or Beef Teriyak 8 protein, 1 fat, 1 carb

AMERICAN Finn Maccool’s Starters Finn salad free Dressing on the side 1 Tablespoon=1fat Salads Pepper crusted ahi tuna medallions 6 protein Dressing on the side 1 Tablespoon=1 fat Grilled Salmon Filet salad 6 protein, 1 carb

Dressing on the side: 1 Tablespoon 1 fat Roasted Turkey Cobb Salad (no bacon,no bleu cheese) 6 protein, 1 fat (avocado) Dressing on the side: 1 Tablespoon 1 fat Entrée’s Grilled Salmon Filet (no risotto, extra vegetables, no butter) 6 protein

Sullivan Quay Starters Jumbo Shrimp Cocktail 3 protein Soups/Salads Tossed Salad with dressing on the side 1 Tablespoon 1 Fat add chicken, shrimp or salmon 5 protein Cobb Salad (no bleu cheese or bacon 6 protein, 2 fat Dressing on the side: 1 Tablespoon Chicken Mandarin Dressing on the side: 1 Tablespoon 6 protein, 1 fruit, 2 fat Entrees Lemon and garlic herb roasted chicken (no potatoes, extra steamed vegetables) 6 protein Asian 5 spice grilled salmon (no ginger Beurre blanc) 6 protein Side orders Baked potato 2 carbs Asparagus (no oil) free Broccoli rabe (no oil) free

Louie’s Raw Bar Chilled Shellfish Platter 8 protein Clams on the half shell 2 protein Oysters on the half shell 2 protein Appetizer Mussels (red sauce) 3 protein Steamers 3 protein Salads Louie’s fresh garden salad Dressing on the side: 1 Tablespoon 1 fat Tomato, cucumber, red onion Dressing on the side: 1 Tablespoon 1 fat Chilled Poached Salmon 5 protein Fresh Fish (grilled or broiled) 6-8 protein Served with baked potato 1-2 carb Substitute vegetable of the day for coleslaw free

Italian

Amalfi

Soups

Chicken Soup 2 protein

Side Orders

Broccoli free

Broccoli Rape free

Spinach free

Prepared without oil or fat

Salads

Classic Tri-Color Salad

Dressing on the side:1 Tablespoon 1 fat

Add Chicken 3 protein

Add Shrimp 3 protein

Napoletana 3 protein

Dressing on the side: 1 Tablespoon 1 fat

From the Grill

Grilled Chicken 5 protein

Grilled Salmon 5 protein

Order with house salad with

Dressing on the side: 1 Tablespoon 1 fat

Pasta

Spaghetti Marinara: 1 cup 2 carbs, 1 fat

Bring the rest home!

Pizza

Cheese slice 2 carbs, 2 protein, 2 fat

Pomodoro Appetizers Verdure al Forne- (2 fats) thinly sliced roasted vegetables with ricotta cheese. Seafood -Mussels Mussels with vino Bianco- (4 proteins) white wine and garlic . -Clams Posillipo- (2 proteins) 6 clams simmered with tomato, white wine and garlic sauce

Salads Inslata Tagliata- dressing on the side: 1 Tablespoon 1 fat Pasta Fettuccine Pomodoro e Basilico

Parmesean cheese: 2 Tablespoons = 1 protein

1 cup 2 carbs

* bring the rest home! Entrée’s Scallopine di Vitello al Limone- 5 protein, 1 fat

Gamberoni al vino Bianco- 5 proteins, 1 fat

Salmone Sapore Mediterraneo 5-6 protein, 2 fat, 1 carb

Romantico Antipasti

Portobello Alla Griglila 1 fat

Insalata Mista (dressing on the side)

1 Tablespoon 1 fat

Insalata Tricolore con Parmigiano

(dressing on the side) 1 protein, 1 fat

Secondi

Pollo Balsamico 6 protein

Salmon Capriccioso 6 protein, 1 fat

Salvatore’s Soups Chicken Soup 2 protein Salads Dinner Salad Dressing on the side: 1 Tablespoon 1 fat Greek Salad – Feta on the side: 2 Tablespoons 1 protein, 1 fat Dressing on the side: 1 Tablespoon 1 fat Add red peppers to your salad free Add chicken to your salad 4 protein Pasta

Pasta Verdure: 1 cup 2 carbs Bring the rest home!

Brick Oven Pizza Fresh tomato: 1 slice 2 carbs, 1 protein, 1 fat

Franks Appetizers Shrimp Cocktail 2 protein Side Dishes: steamed Roasted Asparagus free Fresh Mixed Vegetables free Fresh Spinach and Mushrooms free Fresh Broccoli free Soups Low fat broccoli puree free Salads Susie Salad 1 fat (olives) Tuna Salad (no mayo) 3.5 protein Tri Color Salad free Chopped Salad House Salad 1 fat (olives) Dressing on the side: 1 Tablespoon 1 fat Add to salads Grilled Chicken 3 protein Shrimp 2 protein Portobello free Mozzarella (low fat) 1 protein White beans 1 carb Chicken sausage 3 protein, 1 fat Pizza Regular slice 2 carb, 2 protein, 2 fat Specialty Pizza (whole pie) 2 carbs Diet Pizza 2 carbs Grilled Vegetable Pizza 2 carbs Tomato Salad Pizza 2 carbs Salad Pizza 2 carbs Order dressing on the side: 1 Tablespoon 1 fat Or balsamic vinegar free Platters Primavera (vegetables in tomato sauce) 1 fat Budman (vegetables in tomato sauce) 1 fat

Gino’s Appetizers Grilled Vegetables free Soups Minestrone – 1 Carb 1Fat Salads Gino’s Fresh Tossed Salad

With non-fat cheese Dressing on the side: 1 Tablespoon 3 Pro 1 Fat Gino’s Fresh Tossed Salad

with Grilled Chicken and dressing on the side: 1 Tablespoon 4 Protein

Platters Chicken Vesuvio 5 Pro 1 Fat Salmon Calabrese 5 Pro 1 Fat Pizza 1 slice 2 carbs, 2 protein, 2 fat Pasta Marinara: 1 cup 2 carbs, 1 fat Bring the rest home!

Matteo’s Antipasti Charcoal Grilled Portobello Mushroom 1 fat Shrimp Cocktail 2 protein Healthy Corner Grilled Chicken Paillard 6 protein, 1 fat Grilled Shrimp Matteo 5 protein, 1 fat Veal Chop Paillard 6 protein, 1 fat Grilled Mixed Vegetables 1 fat

Sisina AntiPasti Mista Salad – Dressing on the side 1 Tablespoon 1 fat Pizza Margherita 2 carbs, 2 protein, 1 fat Il Nostri Secondi Chlcken Paillard 6 Pro 1 Fat Salmon Fillet 6 Pro 1 Fat Half Roasted Chicken 6 Pro 1 Fat

Rosa’s Side Orders Grilled Portobello Mushroom Balsamic 1 Fat Grilled Vegetable Salad 1 Fat Salads Tossed Salad w Chicken Dressing on the side: 1 Tablespoon 4 Protein, 1 fat House Salad w Chicken Dressing on the side: 1 Tablespoon 4 Protein, 1 fat Soups Minestrone 1 Carb, 1 Fat Pizza 1 Slice 2 Carb, 2 Fat, 2 Protein

Toscanini Cold Antipasti Shrimp Cocktail 2 protein Soups Tuscan Cabbage & Bean Soup 1 carb, 1 fat Straciatella Romano 1 fat Salads Insalata Imperatore Dressing on the side: 1 Tablespoon 2 fats Entrée’s Pollo di Stefano with steamed vegetables 6 protein Check for grilled fish specials with steamed Vegetables

Mediterranean

Ayhan’s Fish & Kebab Restaurant Appetizers Little Neck Clams 2 Protein Blue Point Oysters 2 Protein Shrimp Cocktail 3 Protein Steamed Black Mussels w Marinara 3 Protein Greek Salad

2 TBSP cheese, dressing on side:1 Tablespoon 1 protein, 2 fat Villager Salad – Feta side, dressing on side 1 protein, 2 fat Mediterranean Seafood Selections Grilled Salmon (Dry) 5-6 Proteins Served with rice or bulgur: 1/3 cup 1 carb Take the rest home or ask for steamed Vegetables instead! Seafood Specialties Seafood Kebab 6 protein Kebabs- Steaks – Chops Shrimp Kebab 5 Protein Steak & Shrimp Kebab 5 Protein Swordfish Kebab 5 Protein Chicken Kebab 5 Protein Mignon Kebab– 5 Protein Grilled Veggies– No Oil, free All entrees served with basmati rice or bulgur 1/3 cup 1 carb Take the rest home or ask for steamed veggies instead!

Ayhans Shish-Kebob Salads Villager all green salad Feta on the side: 2 Tablespoons 1 protein Dressing on the side: 1 Tablespoon 1 fat Baby Spinach Salad (no bacon) 1 protein, 1 fat

Dressing on the side: 1 Tablespoon 1 fat Add to salads: Chicken kebab 4 protein Grilled salmon 4 protein Grilled shrimp 4 protein Grilled octopus 4 protein Grilled Chicken Kebob 5 protein Mignon Steak Kebob 5 protein Swordfish Kebob 5 protein Served with greek salad 2 fats and rice: 1/3 cup 1 carb Grilled Whole Fish(dry) 6 protein Served with greek salad 2 fats And rice: 1/3 cup 1 carb

South of the Border

Mi Ranchito Soups Sopa de Pollo 2 protein