Healthy Italian at Bertucci's

“How can I make healthy choices at my favorite Italian restaurant?”

It’s one of the most popular questions I get from my nutrition clients, and with good reason. I mean, who doesn’t long for freshly-baked Italian bread dipped in olive oil or tender gnocchi swimming in marinara?    

Like my clients, I want to savor every delectable bite without sabotaging my personal nutrition goals. It’s a silent battle every time; the food lover in me drools over the menu while the Nutrition Coach in me carefully analyzes my choices.

And so I began my quest for lighter (but still delicious) Italian fare at Bertucci’s, a local icon known for its signature brick oven style of cooking.

After scanning the menu, I happily discovered vegetable-rich soups, nutritious side dishes and plenty of tasty protein options; all perfect components of a balanced meal. I then assessed the nutrition information available online (find it here). 

You might be shocked to learn that a side of Roasted Tuscan Vegetables has a hefty 320 calories and 27 grams of fat, or that the Grilled Salmon Filet entrée has a whopping 910 calories and 60 grams of fat. As a Nutrition Coach, I’m not surprised at all. 

The truth is, even the “healthiest” menu items at any restaurant are usually loaded with more fat and carbohydrates than you’d expect. The good news? A few special requests can easily shave hundreds of calories off of your meal without sacrificing flavor. After a quick call to a helpful manager, I was pleased to learn that the entire Bertucci’s staff is more than happy to accommodate special requests for health conscious customers like myself.     

The following suggestions will guide you in how to order a satisfying and healthy meal at Bertucci’s.

One of my favorite ways to begin a meal, especially during this seemingly endless winter, is with a cup of warming soup. The Tuscan Minestrone, Tomato Florentine and Pasta Fagioule soup are all nutritious sources of carbohydrates. Pair your soup with a small Insalata (Bertucci’s house salad) drizzled with Light (low-fat) Burgundy Dressing. Then top it all off with lean, healthy protein like Grilled Chicken (skip the Marinated Chicken and request that your chicken is prepared with very little oil to lower the fat) or Poached Shrimp (omit the oil based sauce) for a balanced and filling meal. 

Some of the healthier Entrée Salads available include the Caesar Salad (add Grilled Chicken for lean protein), the Salad Vivaldi con Pollo & Bello (leafy greens topped with roasted veggies, portabella mushrooms and Grilled Chicken), the Venetian Spinach Salad with Chicken, or the Salad Giardino with Grilled Chicken (fresh veggies and greens with shaved parmesan cheese).   

With the exception of Bertucci’s Caesar (which is surprisingly low in fat; most Caesar Salads are not), any of these salads would pair well with the Light Burgundy Dressing.

With a few special requests, the Main Entrée selection can be an ideal spot on the menu to find a wholesome meal. The Filet Mignon (skip the high-fat Chianti Sauce) paired with fresh asparagus, string beans or the Roasted Tuscan Vegetables (ask for your veggies to be steamed or cooked with very little oil), makes a hearty meal. The Grilled Salmon Filet (again, request for it to be grilled with the minimum amount of oil) also works well with any vegetable of your choice.   

By skipping the mashed potatoes and opting for veggies instead, you leave a little wiggle room for extra carbohydrates like a dinner roll (stick to just one; each roll has a whopping 34 grams of carbs) or a small serving of pasta (the size of your fist) with tomato sauce. 

If you’re craving pasta as a main meal, I recommend that you aim for a smaller portion (slightly bigger than the size of your fist), topped with vitamin-rich tomato sauce and a lean protein such as Grilled Chicken or Poached Shrimp. 

And lastly, it’s fair to say that Bertucci’s has some of the best pizza around. For those of you that have yet to experience it, think fresh mozzarella cheese bubbling on top of chunky tomato sauce and brick oven baked thin crust. Aim for one slice (pass on the heavy toppings like sausage) and pair it with a small salad, Grilled Chicken and Light Burgundy Dressing for a complete meal.

The key at any Italian restaurant is to create a plate with healthy protein such as filet mignon, salmon or chicken and then add a small amount of carbohydrates on the side. A balanced meal will keep your blood sugar stable and prevent bloating, fatigue and weight gain. And don’t be afraid to make special requests to lighten up your meal; every restaurant wants their customers to leave happy. 

Last but not least, make it your goal to eat until you’re satisfied, never full. I once read a quote that said, “After a meal, you should leave feeling as though you could go dancing. You should never feel so full you’re ready to fall asleep.” 

Now that’s something the food lover and Nutrition Coach in me can agree on.

Have a food question about your favorite restaurant? Write me at valerie_cogswell@yahoo.com.