Chapter 3: Maintaining Healthy Eating for Life 57
Quick Mexican restaurants
More and more quick Mexican restaurants are out there. You can make
better choices when going to one of these by sticking to healthier basic
dishes like rice, whole (not refried) or black beans, and salsa or pico. Watch
out for the extras like sour cream, queso, and tortilla chips. Some of these
restaurants advertise healthier menu options. Opt for:✓ Veggie burritos
✓ Chicken soft tacos
✓ Rice and beans
✓ Lighter versions of menu items
Quick Italian restaurants
Quick Italian restaurants often serve pizza. Generally, you can have a
healthier pizza meal by following these easy tips:✓ Opt for thin crust instead of thick or stuffed.
✓ Ask for half the cheese and skip greasy meats like sausage and
pepperoni. For more protein, ask for Canadian bacon.
✓ Ask for extra vegetables on the pizza.
✓ A side salad with dressing on the side is a great way to fill up on veggies
and go lighter on the pizza.
✓ Or instead of greasy pizza, order pasta (preferably whole wheat) with
a red (not creamy) sauce. If you indulge in meat sauce or a meatball,
understand that these are often made of high-fat meat and may not
agree with you.
Quick Asian restaurants
Quick Asian meals can be tricky even though they tend to be better sources
of veggies. Ever noticed how shiny the dishes can be? That shine is fat, and it
can wreak havoc with dumping syndrome. Look for dishes that are steamed,
roasted, or broiled. Stick to the following options:✓ Clear broth soups like egg drop, wonton, hot and sour, or miso, without
the crunchy noodles.
✓ Steamed veggies and meat or seafood.
✓ Brown rice instead of fried or white rice.
✓ Clear sauces like soy sauce on the side.
✓ Try eating with chop sticks! It will slow you down so you can’t eat too
much at one time.