Skip the “Served on a Bed” Part: Many restaurants, especially French and Italian, advertise the protein part of the main course as “served on a bed of rice” or “served with linguine.” By skipping white rice and pastas, you can save up to 300 calories per meal. Ask for your fish to be served on a bed of raw, leafy greens instead. Substitute that side of pasta for a side of steamed seasonal veggies. If you must have pasta, always go for the red sauce. White sauces are made from adding heavy cream to a roux of butter and flour – sauces such as Alfredo and Mornay put in even more calories with the addition of high-fat cheeses. In contrast, red sauces will be primarily tomato-based and by definition lower in fat and carbohydrates. If a red sauce isn’t available, ask for your pasta to be tossed with a little olive oil and herbs instead. “Flavor” doesn’t have to equal “fattening.”
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