1. Bread. Leave it in the basket. You’ll save 150 to 300 calories’ worth of white flour.
2. Soup. Skip it to dodge 1,000 to 2,000 mg of sodium. Get a salad instead for less sodium (400 to 800 mg with dressing) and more potassium-rich veggies.
3. Light menu. Items that are marked as “light” or “lower calorie” typically have 600 calories or less (though they’re usually still loaded with sodium).
4. Pasta sauce. Order tomato-based sauces like marinara, pomodoro, arrabbiata, or diavolo (around 200 calories) over alfredo, cream, pesto, or butter (at least 500 calories).
5. Protein toppings. Seafood is best. Meat sauce beats meatballs. Sausage is worst.
6. Sides. Get veggies (50 to 200 calories) instead of potatoes (200 to 500) or pasta (300 to 700).
7. Size. Order a lunch portion for about a third less calories, sat fat, and sodium. Or split an ordinary entrée.
8. Drinks. A glass of Chianti or Prosecco adds about 150 calories. Every glass of sangria adds about 250.
Other relevant links:
- Italian entrées under 600 calories. See: Try One of These Italian Restaurant Meals
- Don’t eat these Italian appetizers. See: These Appetizers are Good Examples of What Not to Eat
- Italian desserts packed with calories, fat, and sugar. See: Stay Away from These Italian Desserts