Ultimate Thin Dining Guide

The Ultimate Thin Dining Guide

By Christina Parrella

Between cooking for yourself and your loved ones and ordering out and grabbing food on the go, your diet can encounter many temptations and traps. But you don't have to give up your favorite meals. We asked Bonnie Taub-Dix, MA, RD, CDN and National Spokesperson for the American Dietetic Association (ADA) for the top diet-friendly staples and dishes from your favorite cuisines.

In the Mood for Italian?

On the Go: Order pasta with simple sauces like pomodoro (basic fresh tomato sauce), marinara or even oil and garlic -- but ask the waiter to go light on the oil to shave calories. Whatever you do, avoid Alfredo sauce and remember that at family-style Italian restaurants the portions are meant to be shared. That bread basket may be tempting but don't go crazy. One piece of bread is equivalent to half a cup of cooked pasta.

Cooking at Home: Remember to control your portions -- a 1-to-2-cup serving of cooked pasta counts for about 200 calories. But that doesn't include your sauce or slices of bread used for dipping. Instead of refined white pasta, cook with whole grain pasta because although the calorie content is pretty similar, it's healthier for you.

Satisfy that Sweet Tooth

On the Go: Give your stomach about 15 minutes to settle before you dive into dessert. Then, if you're still considering dessert, split it with a friend to cut the calories in half. Or, consider lighter fare like a sorbet or a yogurt dish topped with fresh berries and strawberry syrup or fruit with a heavy cream on the side. Try a cappuccino for sweetness or richness, but ask it to be made with skim milk. Since the cappuccino is thickened it will taste similar to one made with whole milk.

Cooking at Home: Eating too many cakes, cookies and chocolate-covered goodies can surely wreak havoc on your diet, but there is hope. If you have a thing for chocolate and love strawberries, dunk the tips of folate-rich strawberries in melted dark chocolate for an antioxidant boost. When making cake from a mix, use egg whites instead of whole eggs. If the recipe calls for three eggs, use four egg whites. Try applesauce instead of cooking oil, and low-fat milk instead of whole. Coat your baking pan with non-fat cooking spray instead of butter. For only 40 calories, Fudgesicle minis are a great way to satisfy your ice cream craving.

Chose Your Carbs Wisely

On the Go: Try eating one serving of yogurt before you go out to eat -- it's low in calories and can help curb your appetite. Pick a meal that has plenty of fiber and protein, like a turkey burger without the bun and a small dish of fries to share. When the bread basket comes, take one piece and push the basket to the side of the table or ask for it to be taken away. Avoid dunking your bread in olive oil and slathering it in bread. Two tablespoons of olive oil is like eating six pats of butter -- it may be a healthier fat, but it's not calorie free.

Cooking at Home: Unfortunately, carbohydrate-based foods are often loaded with excessive amounts of calories which are stored in your body as fat, according to the ADA. If you're in the mood for French fries, try frozen brands that contain gourmet ingredients and low amounts of fat and calories or sweet potato fries. Instead of eating empty-calorie-laden chips, try soy crisps that have a touch of garlic flavor and less carbs, and much more protein and fiber than plain chips. You can get your carb fix from vegetables and fruits too.

When You're Craving Comfort Foods

On the Go: If your favorite dish is a high-calorie comfort food like macaroni and cheese, share it with a friend if he or she is ordering a leaner entrée which you can satisfy you both. Remember: it's perfectly acceptable to ask the waiter or waitress what your food is cooked in, because if you know how it is prepared, you can request adjustments to rid your dishes of excess fat content and calories. For instance, you could ask if non-fat cooking spray can be used instead of butter.

Cooking at Home: Enjoy chicken and dumplings or chicken pot pie without guilt when you use calorie- and fat-cutting measures like substituting olive oil for butter and whole-wheat flour instead of all-purpose or whole grains instead of refined ones. Use lean meat like ground turkey instead of beef and increase the vegetable content of your comfort food -- more greens, less potatoes. Portion control is imperative as well.

Un-Supersize That Salad

On the Go: Not only are restaurant-style salads immense, but the high-calorie extras and dressing they come with could tack on 600 calories or more. Order dressing on the side and then ask for Balsamic or Wine vinegar -- mix a small amount of the dressing and dilute with vinegar to reduce the calories without losing flavor. Avoid add-ons like dried fruits and nuts. While packed with nutrition, they're also loaded with calories -- dried cranberries contain 130 calories for 1/3 cup and sunflower seeds and walnuts both contain 180 calories per cup.