Calories count when eating out

Transcription

1 Calories count when eating out UK Restaurants Try to choose options without dressing on them or are vegetable based and have boiled potatoes instead of chips. Watch out for dishes that are deep fried, pate, creamy or breaded. Melon 60 Venison in red wine 280 Trifle 270 Tomato soup 150 Pork and apple casserole 360 Lemon meringue pie 305 Prawn cocktail 350 Lancashire hotpot 400 Spotted dick and custard 435 Breaded mushrooms with dip 370 Shepherd s pie 400 Apple pie and custard 435 Pâté and toast 400 Fish pie 450 Fruit crumble and custard 475 Beef casserole 490 Treacle tart and custard g/8oz rump steak with chips 525 Cheesecake 495 Roast beef with trimmings 540 Ice-cream sundae 500 Beef Wellington 560 Bread and butter pudding 505 Sausage and mash 585 Sponge pudding & custard 505 Gammon steak and chips 680 Beef stew with dumplings 770 Scampi and chips 820 Steak and kidney pie with chips 820

2 Chinese Restaurants Choose clear soups or broths and steamed or boiled options. Stri frys are generally a healthier choice than dishes labelled deep fried or sweet and sour. Try to have a vegetable based dish with sauces such as black bean or yellow bean Starters Calories Mains Calories Sesame prawn toasts, per piece 70 Chicken in lemon sauce 300 Hot and sour soup 80 Chicken and pineapple 310 Prawn wonton, each 80 Beef in oyster sauce 340 Spare rib, each 140 Beef in yellow bean sauce 360 Crab and sweetcorn soup 155 Beef with green peppers and black bean sauce 380 Chicken noodle soup 160 Chicken and cashew nuts 380 Chicken and sweetcorn soup 170 Chicken chop suey 425 Crispy seaweed 200 Sweet and sour chicken 480 Pancake roll 240 Crispy duck, four pancakes 800 Prawns balls (10) in batter with sweet and sour sauce 1200

3 Italian Restaurants For a starter go for plain breads or a salad, for the main course pick thin crust pizzas with vegetable, tuna or ham toppings Instead of creamy sauces pick a tomato based one such as arrabiata Limit the fancy creamy puddings there is nothing wrong with some lovely ice cream! Melon 40 Spaghetti arrabiata 400 Gelati 140 Melon with Parma ham 150 Mushroom risotto 475 Cassata 150 Mozzarella and tomato salad (no dressing) 190 Scampi provençale 500 Zabaglione 185 Mixed fish salad 220 Cannelloni 500 Tiramisu 440 Bruschetta 220 Ravioli 510 Minestrone soup 240 Chicken risotto 550 Tuna and bean salad 300 Spaghetti napoletana 630 Garlic bread, 4 pieces 400 Lasagne 650 Spaghetti marinara 690 Spaghetti Bolognese 720 Pizza 750 Spaghetti carbonara 1,020

4 Indian Restaurants Go oven baked dishes such as tandoori and tikka. Other good choices include madras jalfrezi, balti,dupaiza, and dahl Rich dishes such as korma, passandas are high in fat and calories. Also beware of fried starters such as bhajees, samosas. If you d like a naan go for the plain one Starters Calories Mains Calories Cucumber raita, 1tbsp 20 Tandoori chicken 300 Tomato sambal, 1tbsp 20 Aloo gobi 330 Mango chutney, 1tbsp 60 Vegetable curry 350 Poppadom, each 65 Keema madras 450 Lime pickle, 1tbsp 70 Saag Aloo 500 Onion bhaji, each 190 Beef madras 540 Vegetable samosa, each 260 Vegetable biriyani 550 Meat samosa, each 320 Lamb bhuna 680 Chicken tikka masala 680 Chicken curry 700 Rogan josh 700 Chicken dhansk 720 Beef kheema 780 Chicken korma 870

5 American and Mexican Restaurants These portions can often be much larger so consider sharing a dish with someone. Healthier choices include; vegetarian tacos, burritos, enchiladas (but limiting the cheese), plain burgers Look out for; high fat starters e.g. nachos, potato skins and stuffed jalapeno peppers, large meat dishes such as 12oz steak with all the trimmings and salads with deceptive dressings e.g. Caesar salad. Barbecue ribs 360 Caesar salad 535 Chocolate fudge cake 400 Tortilla chips and salsa 515 Chicken burrito 600 Banana split 400 Chicken wings with barbecue dip 520 Chicken enchilada 615 Key lime pie with whipped cream Potato skins with sour cream 565 Chicken chimichanga 675 Mississippi mud pie 570 Tortilla chips and guacamole 590 Beef burritos 695 Pecan pie 690 Quesadilla 650 Beef enchilada 700 Nachos 1,000 Beef chimichanga 765 Chilli cheeseburger and fries 775 Chilli con carne 800 Vegetable fajitas g/12oz sirloin steak & fries 860 Beef fajitas 1,300 Double cheeseburger with fries and coleslaw 2,

6 Thai Restaurants Similar to Chinese restaurants pick dishes that have been steamed or boiled with low calorie sauces e.g. tamarind Things to avoid or choose less often are peanut or coconut based dishes, fried rice, prawn crackers and foods deep fried in batter Fish cakes, each 50 Moo pad king (pork fried with ginger) Spring rolls, each 100 Normai pad kai Gai tome ke (chicken, coconut and galangel soup) (pork with bamboo shoots) 110 Pla manow (fish with lemon sauce) 310 Fresh pineapple Som loy geow (oranges in syrup) 400 Kow neuw mamuang (mangoes with sticky rice) Tom yam gung (hot and sour soup with prawns) Yam talay (seafood salad) without dressing 120 Pad Thai (fried noodles) 150 Gai hoh bai teo (chicken wrapped in bandan leaf) Satay and peanut sauce 400 Gang ped bhed yang (duck curry)