Lisa Lillien - Hungry Girl - Recipes and Survival Strategies for Guilt-Free Eating in the Real World

DOask for whole wheat pasta. many restaurants (including the massive olive garden chain) offer up the fiber-rich stuff as a filling alternative to plain white pasta.

Chew the Right Thing!
BITE IT!the average ВЅ-cup serving of marinara sauce has about 95 calories and 3 grams of fat.

FIGHT IT!a ВЅ-cup portion of classic alfredo sauce has an average of 240 calories and 22 grams of fat!

HG SHOCKERS!
Avoid these top offenders when dining out on Italian fare. .

Spaghetti with Meat Sauce and Meatballs and Sausage, The Old Spaghetti Factory (1,280 calories and 64g fat!)

Fettuccine Alfredo, average (1,100 calories and 75g fat!)

Brick-Oven Meatball Sandwich, Romano's Macaroni Grill (1,890 calories and 115g fat!)

Chicken Parmesan, average (950 calories and 34g fat!)

Rigatoni Romano, Fazoli's (1,090 calories and 54g fat!)
Nutritional information based on dinner portions.

Chew the Right Thing!
BITE IT!a serving of italian sorbet will only set you back about 150 calories, and it's fat-free. or bite into a small almond biscotti for only about 100 calories and 3.5 grams of fat.

FIGHT IT!if you order tiramisu at an italian eatery, your dessert plate will be packing about 1,100 calories and 60 grams of fat!

HG HONORS!

Seek out these impressive Italian eats. .
Steamed Mussels or Clams, average (150 calories, 3g fat)
Pollo Magro «Skinny Chicken,» Romano's Macaroni Grill (330 calories, 5g fat)
Spaghetti with Mushroom and Meat Sauces, The Old Spaghetti Factory (460 calories, 6g fat)
Pesce Marinara (Fish in Tomato Sauce), average (400 calories, 8g fat)
Venetian Apricot Chicken, Olive Garden (448 calories, 11g fat)
Nutritional information based on dinner portions.
pequeГ±o mexican food survival guide
Don't let a trip to your #1 Mexican eatery get the best of you. Here's how to tackle a craving for Mexican, HG style. .

TOP ATE Taco-tastic Tips
1. Bulk up your meal with a side salad, or a side of veggies or beans.

2. Just say no to tortilla bowls, tortilla strips, guacamole, sour cream, and cheese.

3. Order two soft tacos, but eat only ONE tortilla. Just stuff what's inside the second one into the first and toss the extra tortilla. Your single super-stuffed soft taco will save you dozens of calories.

4. Avoid chimichangas, chalupas, enchiladas, and quesadillas—these are all fried and/or loaded with cheese.

5. Use salsa in place of dressing on your salads.

6. Take advantage of all the low-cal stuff like cilantro, jalapeГ±os, and assorted chili sauces. You'll feel more satisfied if your meal is packed with flavor.

7. Order chicken or shrimp fajitas prepared without any oil. Then swap all the sides for a bowl of lettuce topped with tomatoes and a side of salsa. You'll wind up with a salad full of grilled veggies and more!

8. Avoid the chips at all costs (calories and fat rack up WAY too quickly).

On the Side. .
The 411 on the good, the bad, and the SPICY!
Taco Sauce—5 calories, 0g fat (2 tablespoons)
Sour Cream—60 calories, 5g fat (2 tablespoons)
Salsa/Pico de Gallo—10 calories, 0g fat (2 tablespoons)
Guacamole—100 calories, 9g fat (¼ cup)
Avocado—60 calories, 5.5g fat (¼ cup)
Shredded Cheddar Cheese—110 calories, 9g fat (¼ cup)
Black Beans—100 calories, 0.5g fat (½ cup)
Refried Beans—120 calories, 2g fat (½ cup)
Mexican Rice—140 calories, 4g fat (½ cup)
Chips—140 calories, 7g fat (1 ounce, about 7 chips)
Nutritional information based on averages.

TOP ATE Diet-Friendly Mexican Food Staples
1. Grilled Chicken

2. Shredded Lettuce

3. JalapeГ±o Peppers

4. Pico de Gallo

5. Salsa

6. Fajita-Style Veggies (grilled without oil)

7. Black Beans

8. Grilled Shrimp (no butter!)

one-stop survival guide for road trips, airplanes, and cruises

Traveling isn't an excuse to shovel lots of bad-for-you foods down your gullet. Here's how to take a trip without taking a vacation from eating right. .