Eating Out - The healthy way!

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Multicultural dining out guide

Asian

Traditional Asian food is generally low in fat if you choose stir-fried vegetables, steamed rice or rice noodles and small portions of meat. The calories and fat start to add up when selecting foods that have been battered and deep fried.

Choose...	Avoid...
Entrée
Wonton soup Chicken and Corn soup Crab and Asparagus soup Clear soups Steamed spring rolls or vegetable dumplings	Spring rolls Prawn crackers Prawn toast Spicy chicken wings Dim sims
Mains
Steamed rice Braised Chicken, Beef or Seafood & Vegetables Chicken, Beef or Squid in Black Bean sauce Steamed Ginger Fish and Vegetables Steamed Bok Choy with Oyster sauce Chow Mien	Any dish described as sizzling Mongolian type dishes Sweet and sour battered dishes, e.g. sweet and sour pork, lemon chicken Crispy fried noodles Any dish made with coconut milk or nuts BBQ spare ribs - unless you want to wear a spare tyre under your ribs! Special fried rice
Dessert
Fruit salad & icecream	Fried ice-cream

Italian

When eating Italian think red (such as Napolitana sauce) and not white (such as Carbonara sauce) to save lots of calories and fat. Any item that has been crumbed and fried will also contain too many calories and fat.

Choose...	Avoid...
Entrée
Minestrone soup Char-grilled seafood Italian Garden Salad - go easy on the dressing	Garlic bread or herb bread Antipasto
Mains
Spaghetti Marinara Pasta with tomato, chilli and basil Grilled chicken breast served with a Napolitana (tomato) sauce Char-grilled Carpaccio served with vegetables or salad Grilled eggplant pasta Gnocchi with a tomato sauce topping	Fettuccini Carbonara Pasta with Pesto Lasagna Risotto Veal Parmigiana Spicy Italian sausages
Dessert
Gelati Fruit Salad Cappuccino, Latte, Flat white - request skim milk	Tiramisu Marscarpone mousse Cakes Cheeseboard

Mediterranean Café Style

Café dining complements the casual Australian lifestyle. Enjoy the ambience of the relaxed atmosphere but don't become too relaxed in your menu selection.

Choose...	Avoid...
Entrée
Tossed Garden Salad Vegetable or Minestrone soup Toasted Turkish bread with Tzatziki Dip (Cucumber/yoghurt/garlic dip) Spinach Salad - no bacon, croutons or pinenuts Bread - no spread	Garlic bread or herb bread Bruschetta with goats cheese Antipasto Cream based soups Chunky chips, wedges or fries
Mains
Ask for entrée sized dishes, salad dressings on the side, and use parmesan cheese sparingly. Thai Chicken Salad Spinach Salad Mixed Char-grilled Seafood Salad Spaghetti Marinara Penne with tomato and basil Toasted Turkish bread or Foccacia with char-grilled vegetables (no cheese) Grilled Fish with a tossed garden salad Steak Sandwich with salad Grilled Chicken Burger with salad Grilled Skinless Chicken Breast and salad Vegetarian Pizza - request less cheese	Caesar Salad Fettuccini Carbonara Pasta with Pesto Lasagna Risotto Veal Parmigiana Burgers Greek Salad Thai Green Chicken Curry
Dessert
Fruit salad Gelato or ice confectionary	Cakes Brownies Cheesecake Cheese platter Chocolates