|
Healthy Choice |
Higher-Fat, Higher Calorie Choice |
|
Appetizers |
|
|
Fresh fruit cup
Vegetable juice
Shrimp or crabmeat cocktail
Fresh vegetable relish
Broth or tomato-based soups |
Potato skins, fried cheese
Fried vegetables
Cream or cheese soups |
|
Breads |
|
|
Plain or hard rolls
French or Italian bread
Bread sticks, melba toast
Plain crackers |
Biscuits
Garlic or cheese bread
Sweet rolls
Corn bread, muffins |
|
Starches |
|
|
Plain or wild rice
Baked potato (toppings on side)
Boiled potatoes or corn
Beans (red, white, black, kidney) |
Twice-baked potatoes
Au gratin potatoes
Potato or macaroni salad
French fries, hush puppies
Macaroni and cheese |
|
Poultry |
|
|
Roast turkey or chicken
Grilled skinless chicken
Skinless BBQ chicken |
Fried chicken
Chicken cutlets
Chicken nuggets or tenders
Chicken-fried steak |
|
Fish and Seafood |
|
|
Broiled, grilled, or baked fish
Boiled crawfish, crabs, shrimp, or lobster |
Any fried seafood
Au gratin seafood
Seafood stuffing |
|
Beef and Pork |
|
|
Broiled or baked pork chops
Roasted or sautéed veal
Broiled sirloin steak
Baked roast beef (gravy on the side)
Baked ham, Canadian bacon |
Fried pork chops
Beef or pork ribs
Breaded fried veal
Country-fried steak
Sausage, hot dogs, bacon
Corned beef |
|
Dessert |
|
|
Poached or fresh fruit
Angel food cake
Sherbet or sorbet
Gelatin |
All others, including:
Strawberry shortcake
Ice cream
Chocolate pudding |
|
Salad Bar |
|
|
Salad greens (lettuce, spinach, etc.)
Tomatoes, cucumbers, peppers
Fresh or canned fruit
Lean turkey, ham
Low-calorie or fat-free salad dressing
Vinegar |
Regular salad dressings
Potato salad and macaroni salad
Croutons
Shredded cheese
Salami cubes
Coconut |
|
Chinese |
|
|
Wonton, egg drop, or hot & sour soup
Stir-fried dishes with meat, fish, and veggies
(beef & broccoli, moo goo gai pan)
Hint: Request a "dry wok" cooking method
too have your dish prepared without oil.
White or brown rice
Fortune cookies |
Egg rolls, fried wontons
Fried dishes (sweet & sour pork, lemon chicken)
Peking duck
Fried rice
Fried bananas |
|
Italian |
|
|
Minestrone soup
Pasta with acceptable sauces: marinara, wine,
marsala, tomato, onion, garlic, or red clam
Chicken cacciatore
Broiled fish or fish in tomato sauce
Italian ice |
Buttered garlic bread
Creamy, white, or butter sauce such as
Alfredo sauce
Chicken or veal Parmesan
Italian sausage |
|
Mexican |
|
|
Salsa, picante sauce
Soft baked tortillas
Fajitas
Chicken or bean enchiladas or burritos
(with sour cream and cheese on the side)
Seviche |
Refried beans
Taco chips, fried tortillas
Tostados, quesadillas
Chile Rellanos
Mexican fried ice cream |
|
Cajun and Creole |
|
|
Okra or chicken gumbo
"Blackened" fish or chicken
Shrimp creole |
Fried meat, fish, or poultry
Sausage gumbo
Shrimp or lobster bisque |