Dining Out Without Filling Out

by Ashley Arpe, Head Trainer, Master Trainer for Home Bodies

Since the City of Lowell MA is a diverse city there are many cultural types of restaurants to pick from. Where ever you may live I've taken the time to talk with restaurant owners and chefs in regards healthy menu items one could pick from when dining out.

It turns out many items are able to be modified upon request. This list should give you a idea to help pick from. It can be hard when dining out with not knowing what to pick from or even how things are prepared let alone can items be modified.

Blue Taleh
15 Kearney Square
Lowell, MA 01852

Menu Items:

-Summer Roll with little sauce or no sauce
-Chicken Satay with little sauce or no sauce
-Simple green salad with little sauce or no sauce
-Seaweed Salad
-Miso Soup
-Bonsai Cucumber
-Ashahi Cucumber
-Tuna Tataki
-Sashimi appetizer
-All types of sashimi are healthy
-Chicken Teriyaki with sauce on the side
-Grill Salmon mango cucumber salad with sauce on the side
-Special request for steamed chicken, steamed veggie, steamed tofu is available.

La Boniche
143 Merrimack Street
Lowell, MA 01852

Menu items:

-Black Bean Soup
-Roasted Garlic and Lemon Hummus
-Mesculun Salad
-Cod and Shrimp
-Roasted Avocado Salmon
-Veal and Shrimp
-Grilled Chicken Salad
-Salad with goat cheese and toasted walnuts
-Garden Salade

Fortunato's Italian Restaurant
44 Palmer Street
Lowell, MA 01852
Lunch Entrees:

-Homemade Meatballs in tomato sauce with penne pasta
-Veggie Wrap
-Sauteed peppers, onions, tomatoes, mushrooms and zucchini
-Caprese Salad-Mixed greens topped with marinated tomatoes, w/o the fresh mozzerella, kalamata olives, basil oil and balsamic reduction sauce
-Casa Insalata-Mixed greens topped with cucumber, tomatoes, red onion, red cabbage, kalamata olives and carrots
Portabella salad
-Casa Insalata topped with roasted pepper, artickhoke hearts and a grilled portabella cap
-Mediterranean salad-mixed green topped with cucumbers, tomatoes, red onion, green peppers, olives and w/o feta cheese
-Mesculin greens topped with roasted peppers, marinated tomatoes, roasted muschrooms, artichoke hearts, fresh mozzerella, olives and cherry peppers


-Grilled Swordfish Skewers with onions and peppers-served with mashed potatoes, spicy mango salsa and balsamic reduction sauce. Ask for just 1oz of mashed potatoes to reduce sodium.
-Friuti di mare
-Shrimp, scallops, mussels, and crabmeat sauteed with onions and peppers in a spicy tomato sauce and angel hair pasta. Ask for just 1oz of angel hair pasta.
-Italian Coffee

Village Smokehouse
98 Middle Street
Lowell, MA 01852


-Grilled Shrimp w/o it cooked in butter. Ask for it to be grilled in olive oil
-Garden Salad with a side of oil based dressing
-Chopped Salad with a side of oil based dressing
-Sweet Potato no butter
-Cucumber Salad with a side of oil based dressing
-Fresh veggies of the day


-Grilled Salmon-ask for it to be grilled in olive oil not buttercomes with steamed veggies w/o butter
-Grilled Chicken Breast Sandwich w/o cheese and bacon comes with tomato and lettuce, no mayo
-side choice steamed veggies w/o butter or side salad with oil based dressing
-BBQ 1/2 Chicken breast side of bbq sauce
-side of steamed veggies w/o butter or side salad with oil based dressing
-Southwestern Chicken- marinated in lemon juice, oil, cilantro and garlic
-side of steamed veggies w/o butter or side salad with oil based dressing

Garica Brogan's
131 Middlesex Street
Lowwell, MA 01852

Any menu items can be modified upon request.


-Littleneck Clams and Sauteed Mussels- ask for clams to be boiled and mussles satueed in oil-comes with shallots and garlic
-Tequila Shrimp Cocktail-Grilled and marinated in lime juice vs in tequlia. Served in light cocktail sauce


-Ensalada de Casa
-Irish Cobb Salad
-Tostada salad w/o sour cream


-Pan seared haddock (w/o butter, ask for it in olive oil) simmered with garlic, tomatoes, green olives and capers. W/o rice
-Paella A La Garcia-Chicken, Clams, Shrimp, Mussels. Ask for chicken to be grilled w/o butter, and for fish to be boiled w/o butter. Comes with onions, saffron, bell peppers simmered. W/o rice

These restaurants each are decorated so differently it makes the experience while dining there enjoyable. I've personally gone to each of these restaurants. The decorative art is beautiful in each restaurant making me want to go back again and I do.

Dining out without knowing when one thinks they are making healthy choices may or may not be tricky. I hope this article will help all who dine out.

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