Green Light!

Did you know, most chain restaurants have nutrition information readily available on-line or in the store. For example, when you visit McDonald's, turn over the placemat on your tray or look at the wrapper to view the nutrition information. Look up your favorite places before you eat out to have a plan for ordering. There are a few quick and easy ways to cut calories. These include: leave off the cheese to save 60-100 calories per sandwich or salad, pack up half BEFORE you start eating, ask that the food be prepared without additional oil (pasta, fajitas, stir fry, vegetables), or swap high fat sides such as fries, chips or mashed potatoes with vegetables or fruit.


Weight Watchers Cajun Lime Tilapia 350 calories, 5 grams of fat
Teriyaki Chicken Pasta 450 calories, 8 grams of fat
Applebee's has a great Weight Watchers menu! Most entrees contain around 500 calories or less.

Chili's
Bowl of Chili 360 calories
House salad with low fat ranch dressing 225 calories
Margarita Grilled Chicken 600 calories, 13 grams of fat

Olive Garden
Venetian Apricot Chicken 380 calories, 4 grams of fat
Herb Grilled Salmon 510 calories, 26 grams of fat, 6 grams of saturated fat
Steak Tuscano 590 calories, 20 grams of fat
Choose pasta with a marinara or tomato-based sauce, rather than a creamy sauce. Creamy sauces add additional fat and calories. For example, cheese ravioli with marinara sauce only has approximately 660 calories.

Happy Dining!
-Mallory Piontkowski, dietetic intern

Applebee’s