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Training Tips | Food Chart

If you enjoy eating out here are some healthy alternative options.

Food

Good Choices

Unhealthy Choice

Pizzeria
Tomato, Vegetable, Ham, Spicy Chicken, or seafood pizza toppings
Saiami, mince, beef, pepperoni, extra cheese toppings
Hamburger joint
Plain, grilled hamburger, flame grilled chicken
Large burers, fries, doughnuts, appl pies
Steak house
Grilled steak, salads, jacket potatoes, fruit
Fried/battered fish, garlic mushrooms, garlic bread, scampi, steak with creamy sauces, puddings
Indian
Chicken, tikka, tandoori chicken, dahl, channa dahl, rice, naan bread, chappati, dry vegetable curries
Meat curries, meat dansak/korma/madras, samosa, bhajis, puri, paratha
Chinese
Chicken, vegetable or prawn chop suey, stir fried vegatables, seafood or chicken, rice, noodles
Duck dishes, sweet and sour pork balls, fried noodles
French
Grilled fish, meat (e.g. Steak au poivre), boeuf bourguignon, poulty dishes without creamy sauces, ratatouille, salads (e.g. Nicoise), bouillabaisse (fish stew), vegetables, consomme, sorbet
Cream or butter sauces (e.g. A la normandie, bearnaise), buttered vegetables, pastry dishes, profiteroles
Greek
Greek salad, tomato or cucumber salad, tzatzika, hummus, pitta, dolmadhes, stuffed tomatoes, souvlakia, grilled or barbecued fish, fresh fruit, Greek yoghurt
Tarmasalata, moussaka, lamb dishes, pastitsio, keftethakia (meatballs), spicy sausages, baklava
Spanish/ Portugese
Paella, grilled fish, shellfish dishes, salads, gazpacho, tortillas
Buttery/oil sauces, fried fish, pies, fried chicken
Japanese
Sushi, sashmi, sukiyaki, teryaki chicken
Tempura dishes
Mexican
Bean Burrito, tortillas or tostadas with beans/vegetable chilli, fajitas with vegetables/chicken, gaucamole
Tortilla chip, potato skins, beef chilli, tortillas/burritos with beef, chimichangas
Thai
Steamed fish, rice and vegetable dishes, seafood salad
Prawn crackers, fried noodles or rice
Italian
Grissini, Ciabatta, pasta with tomato/vegetable or seafood sauces (e.g neopolitan, primavera, spinach), risotto, gnocchi, grilled chicken/fish, pasta filled with spinach/ricotta
Pasta with creamy/buttery/meat based sauce (e.g. Carbonara, alfredo, bolognese), lasagne, cannelloni
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