What to order at Olive Garden and how to order it, according to registered dietitians

Dining out once you’re attempting to be conscious of what you eat and how a lot you are consuming can typically be a problem.

Excess sodium, hidden sugars and large portion sizes prevail as we speak — plus, social pressures to cut up appetizers and order dessert don’t assist. 

That mentioned, you will nonetheless need to have an pleasurable day trip and a tasty, satisfying meal when consuming at a restaurant.

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“Ultimately, any meal is healthy when it meets both your nutritional and emotional needs; balanced meals (meals that include carbohydrate, protein, fat and fiber) that you genuinely enjoy and are eaten to a comfortable fullness are healthy,” mentioned Amy Reynolds, a Virginia-based registered dietitian, founder and proprietor of Nutrition Therapy & Wellness Co. 

Below, Reynolds and different registered dietitians share their options on what meals it is best to order, and how it is best to order them, in case you’re headed out for Italian-American delicacies at Olive Garden.

You can discover methods to order meals at Olive Garden whereas ensuring you do not overdo it, but nonetheless deal with your self to an indulging and scrumptious dish. (Luke Sharrett/Bloomberg by way of Getty Images)

Fox News Digital reached out to Olive Garden for remark.

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Pasta fagioli

Pass the pasta and beans, please. 

This delectable soup is a go-to alternative of Michelle Rauch, a registered dietitian nutritionist for The Actors Fund Home in Englewood, New Jersey. 

Pasta Fagioli (pictured in entrance) is actually pasta and beans, and this dish at Olive Garden clocks in at 150 energy. (olivegarden.com)

“The Pasta Fagioli is one of the healthier menu items on the Olive Garden’s menu. With only 150 calories per serving, it is sure to fill you up as it is chock-full of white and red beans,” mentioned Rauch.

She mentioned that together with beans in your weight-reduction plan can support in weight administration, as they’re low in energy and excessive in fiber, selling emotions of satiety and lowering your total calorie consumption. 

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“Beans are additionally a terrific supply of plant-based protein and wealthy in nutritional vitamins and minerals akin to magnesium, iron, folate, potassium and zinc,” she mentioned.

Grilled rooster margherita with breadsticks

The grilled rooster margherita at Olive Garden has impressed numerous meals bloggers to create copycat recipes so that people can recreate the meal at residence. 

Grilled rooster margherita has turn out to be a cult favourite at Olive Garden, with many bloggers attempting to create the recipe at residence. No matter the place you eat it, you’ll find yourself with a terrific supply of protein and fiber. (olivegarden.com)

“This dish has everything you need from a meal if you include Olive Garden’s yummy breadsticks,” mentioned Reynolds.

She mentioned the breadsticks present carbohydrates, our physique’s most well-liked gasoline supply; the rooster supplies protein; the broccoli and tomatoes present fiber; and the oil by which it’s cooked supplies sources of fats. 

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Limit your self to one or two breadsticks max, so that you don’t go overboard with the carb-y goodness. 

Shrimp or rooster scampi

Consider the scampi choices at Olive Garden, however be conscious of portion sizes and ask for a to-go field to management what you devour. (olivegarden.com)

This dish is a suggestion from Reynolds, who mentioned shrimp or rooster scampi is one other full, balanced, wholesome choice at Olive Garden. 

“Pasta provides carbohydrates, shrimp or chicken supplies protein, the vegetables give us fiber and sauce completes the meal with fat,” she mentioned. 

Beware of the bigger parts when ordering out, so make sure to seize a to-go field in your approach out. (olivegarden.com)

Another sensible tip: Consider boxing up half the portion as quickly because it arrives.

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This will encourage portion management (rooster scampi is 1050 energy with 2470 mg of sodium, whereas the shrimp scampi clocks in at 490 with 1,120 mg of sodium in case you’re ordering the dinner parts).

Herb-grilled salmon

“A wholesome and nutritious menu choice as salmon is among the solely meals excessive in omega-3 fatty acids DHA and EPA,” mentioned Alex Evink, a Detroit-based registered dietitian and proprietor of the weblog Moderately Messy RD. 

To be much more conscious of your calorie consumption, ask the server if she or he can maintain the extra garlic butter. (olivegarden.com)

“Research has shown consuming EPA/DHA by prioritizing fish twice-weekly may improve cardiovascular health and lower risk of chronic diseases as well as cognitive decline,” she continued, highlighting that the salmon is served with broccoli, which is an efficient supply of fiber and antioxidants. 

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Ask your server to maintain the garlic herb butter atop the salmon, or scrape a few of it off earlier than consuming to save on extra energy and fats.

Any soup and salad (with or with out breadsticks)

Consider ordering a soup or salad combo at Olive Garden. You can select to skip or take pleasure in a aspect of breadsticks, however keep in mind to devour them moderately and/or share them together with your fellow diners. (olivegarden.com)

When doubtful, go for a soup and salad combo at Olive Garden.

“All of Olive Garden’s soups are nutritionally balanced on their own; they include protein (chicken, beans, beef and/or sausage) carbohydrate (dumplings, beans pasta, potatoes), fat (milk/cream, oil) and fiber (spinach, tomatoes, beans, kale),” mentioned Reynolds, who recommends pairing the soup with salad for added vitamins and contrasting texture. 

You can nonetheless eat healthfully when eating out — and Olive Garden isn’t any exception, thanks to these 5 wholesome choices. (Luke Sharrett/Bloomberg by way of Getty Images/olivegarden.com)

Go straightforward on the dressing or ask for it on the aspect. 

This approach, you may management how a lot you pour over your greens to hold issues more healthy.

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As for breadsticks: If having fun with one “enhances the experience for you, as it definitely does for me, I’d encourage you to have that as well; allowing ourselves to genuinely enjoy the foods we eat is vital to our well-being,” Reynolds added. 

Again, moderation is vital, so strive having one breadstick and then splitting a breadstick with a eating companion in case you’re craving extra.

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