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How to Eat Out - Coggle Diagram
How to Eat Out
Choosing the Restaraunt
Indian Food
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-Avoid/limit Naan, Puri, and Roti
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Greek Food
+Tomato, cucumber, eggplant, peppers and spinach
+Lemon w/ calamari (remove crust), salmon, shrimp, or grilled whole fish
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+Go for the lamb, seafood and chicken
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-No swordfish, go with salmon grilled shrimp, chicken
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-No to orzo, fried starters, or gyros (all are loaded with gluten)
Italian
+Eat small amounts of rice, polenta, or root veggies
+Simple starts such as fresh vegetable-based antipasto or a fennel, olive, and arugula salad accented with lemon and oil
+Flare for Fagioli (Pro tip: Cannellini, garlic, sage, tomato, and fresh extra virgin olive oil as a great flavor combo)
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-Avoid all parmigiana, ricotta, and mozzarella.
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Mexican
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+Go for guacamole, it's a tasty way to enjoy avocado. Be sure to take a small serving on your plate and not overeat from the bowl. Instead of greasy chips, ask for crunchy vegetables.
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-Say yes to salsa, beans, and extra vegetables in place of cheese and sour cream.
-Avoid anything crispy or fried such as taquitos, tortilla shells, or chips.
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Thai
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+Order fish, seafood, tofu or chicken curry w/ garlic, ginger, basil or spicy chili
-No mango, pineapple, or high carb fruits
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-Watch for starchy veggies, ask for more broccoli, peppers, or other detox friendly carbs
Fundamentals
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High Fiber
High veggies, swap white for whole grains
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Procedure
appetizer: eliminate bread or Swap bread * chips for veggies, high protein or high fiber fruit, low fat - no fry, get whole grains if you can
Drink: Order either a water, tea, coffee (minimal sugar), diet alternatives
Entree: Lean protein - no fry, moderate carb portioning, veggie serving, whole grain serving
Dessert: If you can add fiber and protein, do it. Try to include fruits, minimize breads with sugar or sauces.
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