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Eat this, not that

Linda Melone, CSCS, is an NSCA Certified Strength and Conditioning Specialist and certified personal trainer based in Orange County, CA. Visit her website at

5 Simple swaps on the go

If you're cutting calories to lose weight, restaurant meals can undo your best intentions. Giant portion sizes, hidden calories, and rich sauces make it easy to eat an entire day's worth of calories in a single meal without realizing it.

5 Simple swaps on the go

Eat this, not that

    Eat this:

    • Minestrone
    • Pasta with marinara sauce
    • Thin crust pizza
    • Chicken cacciatore
    • Cioppino

    Not that:

    • Lasagna
    • Alfredo
    • Thick crust pizza
    • Anything stuffed
    • Pesto or meat sauce
    • Japanese food: use caution with tempura and fried noodles.

    Eat this:

    • Single burger plain or with cheese
    • Grilled chicken salad (dressing on the side)
    • Turkey sub on whole wheat (hold the mayo)
    • Charbroiled BBQ chicken sandwich
    • Thin crust pizza

    Not this:

    • Thick crust pizza
    • Double or triple burgers with all the trimmings
    • Burgers, or anything served with bacon and cheese
    • Taco salads
    • Chicken nuggets

      Up next: More simple swaps on the go >>

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