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Eating out: Lighter Options for Weight Loss

Updated: Mar 19

Series 1: Italian Food


On your weight loss journey you may be faced with having to navigate the often tempting and calorie-laden menus of restaurants. Dining out for many, can present a significant challenge. However, with the right knowledge and strategies, eating out need not derail your weight loss goals.


Welcome to the beginning of my blog series dedicated to uncovering lighter options at various restaurants and cuisines, tailored especially for those striving to lose weight. In today's edition, I’ll be exploring Italian food. When dining out at Italian restaurants, making healthier choices doesn't mean sacrificing flavour or satisfaction.


While it's true that Italian food can often be high in calories, there are also numerous lighter alternatives that can satisfy your cravings without sabotaging your progress. Making informed choices can help you stay on track towards your weight loss goals while still enjoying the delicious flavours of Italy.


In the months to come, I’ll delve into other popular restaurant types and cuisines, offering tips, tricks, and menu recommendations to help you make healthier choices without sacrificing taste or enjoyment. From Mexican to Japanese, Indian to Mediterranean, we'll explore a variety of choices, ensuring that you have the tools and knowledge to make mindful decisions when eating out.


I hope that by the end of this series you will discover how to navigate dining out with ease and confidence.


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When dining out at Italian restaurants, making healthier choices doesn't mean sacrificing flavour or satisfaction. Here are some simple yet effective strategies for choosing lighter options while indulging in the delicious offerings of Italian cuisine:


1.     Opt for Tomato-Based Pasta Dishes: Instead of creamy Alfredo or rich carbonara sauces, choose pasta dishes that feature tomato-based sauces. Classic options like marinara or arrabbiata sauces are often lower in calories and saturated fats compared to their cream-based counterparts. These sauces are typically made with tomatoes, garlic, herbs, and olive oil, providing flavour without the excess calories.


2.     Choose Pizza with Extra Vegetables and Less Cheese: Pizza is an Italian staple, but it can also be laden with calories, especially when piled high with cheese and fatty toppings. To lighten up your pizza, opt for toppings such as mushrooms, peppers, spinach, onions, and tomatoes. These vegetables not only add flavour and texture but also provide essential nutrients and fibre Additionally, consider asking for less cheese or opting for a lighter cheese option like reduced fat mozzarella to reduce the overall calorie and fat content of your pizza.


3.     Try a Thin Crust Pizza: While traditional thick crust pizzas can be delicious, they also tend to be higher in calories and carbohydrates. Choosing a thin crust pizza can significantly reduce the calorie and carbohydrate content of your meal while still allowing you to enjoy your favourite toppings.


4.     Share or Half Portions: Italian restaurants are notorious for serving generous portions. Consider sharing a starter with a friend or asking for a half portion to control your portion size and calorie intake.


5.     Load up on Vegetables: Italian cuisine offers a variety of vegetable-based dishes that are both flavourful and nutritious. Look for options like grilled vegetables, vegetable-based pasta dishes, or ratatouille for a lighter alternative to heavier meat or pasta dishes.


london dietitian

Below you will find a selection of popular UK Italian restaurants each offering lighter options to support your weight loss journey while still being able to enjoy a meal out with your family and friends.








By incorporating these simple tips into your dining experience, you can enjoy the flavours of Italian cuisine without derailing your weight loss efforts. Whether you're craving pasta or pizza, making mindful choices can help you stay on track towards your health and wellness goals while savouring every bite. So, the next time you find yourself at an Italian restaurant, remember these lighter options to enjoy a guilt-free and delicious meal!

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