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• Salads with fruit, veggies, beans and lean protein, such as grilled chicken or fish. 
• Dressings that are vinaigrette based. Always have the waiter or waitress bring the dressing on the side. When you get the dressing, use it moderately. 

• Salads containing cheese, sour cream, nuts, tortilla chips or strips, croutons, meats, fried chicken or fried fish. 
• Cream or mayo based dressings. (Example, Blue Cheese, Thousand Island, French) 

• Broth or stock based soups that contain fish or chicken, veggies and beans. (Example: Clam Chowder, Gazpacho, Minestrone, Chicken Noodle)) 

• Soups with cream, cheese or milk. (Example: New England Clam Chowder, Broccoli Cheese) 

• Vegetable based appetisers (salads, grilled vegetables, veggie spring rolls) 
• Those with grilled, boiled or seared lean meats (Chicken skewers) 
• Fish appetisers that are cooked or sushi style (Shrimp Cocktail, tuna sushi roll) 

• Those that are fried (fried shrimp, chicken fingers, dumplings, etc.) 
• Those with cheese (artichoke/spinach dip, cheese fritters, etc.) 
• Those that come with chips 

• Opt for whole boiled or baked potatoes or sweet potatoes. 

• Stay away from mashed or fried potatoes. 

• Opt for steamed or grilled veggies. Avoid grilled vegetables that are oily. 

• Those mixed with milk, cream or cheese (creamed spinach, broccoli and cheese) and suteed vegetables. 

• Grilled chicken or fish. Grilled meats are okay if they are very lean. 

• Breaded fish or chicken 
• Stuffed meats 
• Avoid meats and fish that are fried 
• Fatty meats or fatty pork 

• Those with tomato or broth based sauces (Example: marinara, puttanesca, olive oil and garlic) 
• Those with vegetables and grilled or lightly sauteed chicken or fish