Tag Archives: Heather Bauer

Menu Moments: What To Eat At Tutti’s

If you haven’t been to Tutti’s, then you’re not a real Westporter.

There’s more than just great Italian food at this Saugatuck staple, steps from the train station.

As soon as you walk in, Tutti’s wants you to feel like you’re part of the family.

Tutti’s parking lot is filled during the Slice of Saugatuck. The restaurant is an important part of the neighborhood.

Which makes sense: It’s a family-run business. Owner and head chef Pasquale Funicello is responsible for Tutti’s homestyle cooking.

Pasquale was born in Salerno, and was introduced to the kitchen at age 10. He graduated from the Culinary Institute of Sorrento in 1972. He has been cooking delicious Italian meals in the Westport area almost since then.

Pasquale and his wife Maria — who  runs the front line with warmth and a smile — were the original owners of Angelina’s Trattoria in Westport, back in the 1980s.

Tutti’s owners Pasquale and Maria Funicello.

Tutti’s motto is “Good food, good friends” — and they live it daily.

Tutti’s happily accommodates special requests, and will make any entree gluten-free. They just want you to enjoy your meal.

Westport-based nutritionist Heather Bauer serves up her top healthy picks — of all types — below.

Heather’s Tips

Italian food is traditionally high in carbohydrates, so if you’re trying to lose weight it’s best to skip the bread, pizza and pasta dishes.

However, if you’re on maintenance you can add 1 to 2 slices of pizza, or share a pasta dish as your appetizer in addition to one of my recommendations below. Use this meal as your carb for the day, so avoid a carb serving at breakfast or lunch.

I also recommend avoiding creamy sauces, and choosing white wine or garlic- based sauces instead. Based on my eating plan, the red sauce will count as your carb, so choose piccata, cacciatore or marsala sauce.

However, if you want to have a little pasta and are in the weight loss phase, have pasta fagioli soup. It’s quite filling, and can satisfy your cravings.

One of the many delicious dishes at Tutti’s.

Appetizers 

  • Pasta fagioli soup
  • Small Caesar salad
    • This has an amazing homemade dressing, but request it on the side.
    • Keep the anchovies for an added boost of omega-3s.
  • House salad
    • If ordering for 1 person, choose the small size.
  • House salad with portobello and asparagus
    • Vegetarians: Order a large for your entree, and have the pasta fagioli or caprese as an appetizer.
  • Italian chopped salad

Appetizers to share:

Order your own house salad and share any of these:

  • Caprese
  • Cold antipasto
  • Prosciutto, red peppers and mozzarella
  • Prosciutto, artichoke and mozzarella

Tutti’s Caprese salad

Healthy Entrees

*For all entrees, request double veggies and skip the pasta

  • Any salad recommendation above can be ordered in the large size for entree. Add grilled chicken, grilled salmon (my favorite), grilled steak, shrimp or scallops.
    • Example: order the large Caesar salad with grilled salmon.
  • Chicken scallopini
    • The piccata style is a healthier option.
    • Order without butter.
  • Chicken parm
    • Order grilled and without breading.
  • Eggplant parmesan
    • Order grilled and without breading.
  • Grilled salmon with spinach
    • Request pesto sauce on the side.
  • Stuffed tomato (grilled chicken with veggies)
    • This is from the lunch menu; it’s more popular in the summer months.
  • Zuppa di Pesce
    • This is a filling entree that takes time to eat.

Side Veggies to Share:

  • Sauteed broccoli rabe
  • Sauteed spinach

Gluten-Free Options:
Any entree can be made gluten-free.

  • Pizza

Menu Moments: What To Eat At Little Barn

If you want rustic-chic, American-style food, search no further than Little Barn. With delicious food, great drinks and lively entertainment — all in a barn-like building, served by friendly staff — Little Barn has a special charm.

From lobster mac n’ cheese to a Tuscan kale salad, they offer a wide selection of food for everyone, including vegetarians, vegans, and those on a gluten-free diet.

Enter here for the Little Barn.

Westport-based nutritionist Heather Bauer serves up her top healthy picks for Little Barn.

NOTE: Because the portions are so generous, all starters can be shared.

For Vegetarians

Appetizers

  • The Tuscan kale salad is the perfect way to start your meal. To lighten things up, order it without cranberries and pecans.
  • More traditional? Go for the fork-and-knife Caesar (without the croutons, and with a vinaigrette dressing instead).

Entree

  • Dig into the Shrooms or another veggie burger; request any salad on the side. To reduce carbohydrates, take off the top bun and eat your burger “topless.”

For Pescatarians

Appetizers 

Pair up with your partner and share one of the following:

  • Tuna blocks
  • Brussels and chorizo
  • Tuna tacos wrapped in lettuce.

Entrees

  • Brussel sprouts salad with grilled salmon or tuna on top
  • Fork-and-knife Caesar salad without the croutons; dressing on the side; add salmon or tuna
  • Tuscan kale salad with either cranberries or pecans; add salmon or tuna
  • Tuna tacos.

Shaved Brussels sprouts salad.

For Carnivores

Appetizers

  • Beef or pork taco wrapped in lettuce
  • Fork-and-knife Caesar without the croutons, but with vinaigrette (ask for dressing on the side).

Entrees

  • Cobb Salad (skip blue cheese). with the option to add steak over grilled chicken
  • Any Brussels sprouts salad with grilled chicken or steak
  • Tuscan kale salad with either cranberries or pecans, with grilled chicken or steak
  • The DQ burger without the bun — or eat it “topless” with a side salad.

Heather’s Tips

Because this restaurant is so laid back, you can add up your special requests as long as you are with good family or friends. In this casual atmosphere the entire table shares a few appetizers; then everyone each chooses their own entrees.

If your table is sharing appetizers you can’t really make special requests, but you can try to add in an appetizer (like the ones noted below) for a healthier option.

But if your appetizer feels “heavier” to you and you already had protein in your appetizer, go for one of the salad recommendations sans protein.

Keep the “3/4 rule” in mind: Since food can be heavier at a restaurant than at home, eat 3/4 of your meal; leave ¼ to take home for lunch the next day.

However, remember that fat and flavor are important in satiety and staying healthy. When you deprive your body of too much fat and flavor, you end up craving less healthy food. So be mindful of what and how much you’re eating, while still enjoying things that sound good to you.

Menu Moments: What To Eat At Planet Pizza

Planet Pizza is a favorite spot, in this pizza-crazed town.

Founders Joe, Mike and Frank Rocco grew up in 1970s Bronx, as children of Italian immigrants.

Each day the pizza dough is made in their 8 stores, using a generational recipe from flour milled from Kansas spring wheat and a Hobart mixer. They also make their own pizza sauce.

You can definitely eat healthy at a pizzeria. Westport-based nutritionist Heather Bauer serves up her top picks below.

Heather’s Tips:

When looking at an Italian menu, check out the salads and entrees before ordering pizza.

Depending on your goal — weight loss or maintenance — you should determine the number of healthy carb servings per day.

Examples of healthy carbs include sweet potato, brown rice, sushi roll, beans, corn, peas, chickpeas and condiments that are sweet.

Many people lose weight with one healthy carb a day. Those trying to maintain their weight can build in an indulgence like pizza, and count that as their carb. Each slice of cheese pizza counts as 1 carb.

Planet Pizza is extremely accommodating to diet needs. They have amazing salads, and a special healthy section on their menu.

Pizza Lovers

Planet Pizza has cauliflower pizza crust as an option. It is gluten- and dairy-free. With cauliflower crust, order salad pizza or regular cheese pizza, then add veggies of your choice.

If you choose 1 slice of cheese pizza, enjoy your 1 carb for the day. They do have gluten-free and thin crust whole wheat options. Add mushrooms, broccoli, tomatoes and peppers — all are great for veggies. Add a small garden salad with grilled chicken on the side if you go this route.

Planet Pizza’s gluten-free option.

Salad pizza (cheeseless pizza topped with salad) is also good.

Avoid: Extra toppings such as pepperoni, meats and extra cheese. Also avoid eggplant parm and chicken parm (too much salt, fat, carbs and calories).

Entree Salads

If you order a salad for a meal, choose the large size. There are tons of additional topping options, from avocado to hard-boiled eggs. You can add grilled chicken, grilled shrimp or grilled steak to any salad as well.

Goat cheese and portobello mushroom salad is a good vegetarian option.

For the Greek salad (choose feta or olives), add grilled chicken.

For the Compo salad, choose candied walnuts or cranberries. Both are sweet, so choose only one. Feta and goat cheese are lighter options than blue cheese. Add grilled shrimp or chicken.

Entrees

The Healthy Special section on the menu includes

Grilled chicken with your choice of spinach, broccoli rabe or broccoli (you can request the veggies be steamed).

Chicken bruschetta: grilled chicken with marinated chopped tomatoes, onions and basil. (No bread, of course.)

Side dishes include broccoli rabe, broccoli or spinach (steamed our sauteed).

Menu Moments: What To Eat At The Whelk

The Whelk is a gem on Westport’s restaurant scene.

Fortunately, the Saugatuck spot’s tasty farm-to-table menu — specializing in seafood — does not make healthy choices seem like a sacrifice.

Chef/owner Bill Taibe has created a special dining experience. He is committed to locally sourced food, through farmers and oystermen.

As with all of Taibe’s restaurants, a “kitchen share” program enables them to increase wages for their hard-working kitchen help. That’s one more reason to feel good at The Whelk.

The Whelk (Photo courtesy of Our Town Crier)

This is not a place to make special requests. Enjoy your food the way it was meant to be prepared.

Also, the menu changes along with the seasons. What you see here is on the menu today. In a few weeks, it may not be.

The best strategy is to steer clear of bread, shoestring fries, pasta dishes and (of course, unfortunately) dessert.

Whether you’re a vegan, vegetarian, pescatarian or meat eater, you can’t go wrong with this impressive menu. Westport nutritionist Heather Bauer serves up her healthiest picks below.

For Vegetarians

Appetizer:

  • The gem lettuce salad is perfect for both vegans and vegetarians alike
  • The radicchio salad (if you’re okay with a little Parmesan cheese, which is relatively high in protein and low in fat)
  • The snap peas and feta salad is also a great choice.

Entree: Choose a veggie option. Current favorites:

  • Roasted squash and runner beans
  • Burrata (leave half the toast)

For Pescatarians

Appetizer:

  • Share the raw bar, ideally enjoying a half dozen oysters or littlenecks. Oysters are high in zinc, which boosts immunity
  • Any of the vegetarian salad recommendations

At The Whelk.

Entree:

  • Pair the radicchio, gem lettuce or snap pea and feta salad with either the king salmon crudo or scallop crudo.
  • Halibut
  • Cod

For Meat Eaters

Appetizer:

  • Any of the salad options above
  • Alternatively, order the raw bar

Entree:

  • Roasted Chicken is a great option (leaving some of the skin makes it a little healthier). Eat all of the squash; leave some polenta on your plate.
  • The burger. Just leave the bun!

  • Heather’s Tips

    Make sure you drink 8 cups of water every day, especially when you plan on having a rich dinner. Water helps your body process a heavier meal.

    When you get home, don’t blow it by having a second dinner! Instead, get ready for bed and call it a night.

    Fat and flavor are important in satiety and staying healthy. When you deprive your body of too much fat and delicious flavor, you end up craving less healthy food.

 

Menu Moments: What To Eat At Little Kitchen

Little Kitchen — the fast, tasty pan-Asian restaurant in Compo Shopping Center — has been around more than 2 decades. (It started in an actual “little kitchen” — the old Soup’s On — on Main Street.)

Nearly every item is made in house. Cuisine includes Thai, Japanese and Chinese. In the latest installment of our continuing series, Westport nutritionist Heather Bauer serves up her top healthy picks for the popular spot.

Healthy choice appetizers

  • Small hot-and-sour (100 calories per cup), egg-drop soup (66 calories per cup) or Thai tom yum soup. NOTE: Soups are high in sodium, so if you’re salt-sensitive, pay attention.
  • 1-2 spare ribs (no more than that! — they’re 80 to 100 calories per rib). Enjoy, then pair with one of the steamed recommendations below.
  • Because Little Kitchen has a fusion menu, you can also order a house salad or edamame. Both are very healthy appetizer options.

Healthy choice entrees

  • Any dish with a steamed protein and veggies. Ask for sauce on the side; no cornstarch. Shrimp and veggies with sauce on the side is one of my favorites.
  • Moo shu chicken. If you order this steamed, mix in a little Hoisin sauce, and add light soy sauce. Request lettuce wraps instead of regular wraps if you do not order it steamed. If you ordered hot and sour soup as your appetizer, this also works as a nice sauce on the steamed moo shoo.
  • Moo goo gai pan. To order a dish that is not steamed, this is a great option. It comes with stir-fried chicken, mushrooms and lots of other veggies, but is lighter on the sauce.
  • Chicken lettuce wraps (on the menu under Appetizers): chicken, lettuce, protein/veggies, perfection. This is another top choice for a non-steamed option. Remember, no rice or other carbs in the meal; the sauce is the carb.
  • Sauteed asparagus with chicken or shrimp. Request sauce on the side; you can ask for this to be steamed.

Moo goo gai pan

Healthy sides

  • Order extra side of steamed bok choy or any steamed veggies to help fill you up.

Sushi

  • Appetizer: house salad, seaweed salad or edamame.
  • Entree: 1 naruto roll (yellowtail, salmon, tuna wrapped in cucumber) and 4-6 pieces of sashimi (ask for light soy sauce; at home, use coconut secret sauce).

Skips

  • Avoid sweet-and-sour protein choices; they are often deep-fried. Avoid egg rolls and crunchy noodles, and skip the sesame/General Tso’s/lo mein options.
  • Watch out for eggplant dishes. They seem innocent, but the eggplant acts like a sponge and absorbs way more oil than you would expect. Skip all Szechuan-style dishes; they’re cooked in a lot of oil at a very high temperature.

Additional tips, notes and tricks

  • Eat with chopsticks. It slows you down.
  • When ordering with a group, request one steamed dish.
  • Skip the rice/noodle dishes; the sauces will count as your carb.
  • When eating family-style, fill your plate with 50-75% veggies, and the rest protein. If you need to fill your plate for seconds, try to stick to only vegetables.
  • In general, order sauce on the side. Mix in the sauce served with low-sodium soy sauce.
  • If you order in, keep good condiments at home: sriracha and Coconut Secret coconut amino soy sauce as a replacement instead of soy sauce.
  • Brown or white rice? Remember that when you order dishes that come with the sauce in it, often the sauce is made with sugar and corn starch — so you don’t need the sauce and the rice. But if you choose a steamed dish and want to eat the rice, both have 200 or so calories per cup. However, brown rice has triple the fiber (about 3.5 grams per cup) and a lower glycemic index than white, meaning it takes more time to digest and will stick with you longer.
  • Try to drink 2 liters of water by 3 p.m. on days when you go out for Chinese. Your body will handle the sodium more easily.

Naruto roll

Menu Moments: What To Eat At Le Penguin

Le Penguin is a perfect spot for date night, dinner with friends, and adult birthday parties (gotta love the giant stuffed penguins and party music).

If you’re willing to forgo the bread basket, a healthy meal is surprisingly easy to put together right from the menu. In the latest installment of our continuing series, Westport nutritionist Heather Bauer serves up her top healthy picks for the popular Sconset Square spot.

Enjoy a warm welcome — and plenty of healthy options — at Le Penguin.

Healthy choice appetizers

  • Fresh baby artichoke salad (vegan)
  • Tuna tartare
  • Appetizer mussels in white wine
  • Boston Bibb salad (vegan)

Healthy choice entrees

  • Grilled salmon
  • Red snapper
  • Grass-fed grilled filet mignon (request no potatoes, sauce on the side, and all veggies instead of potatoes)
  • Entree portion of mussels in white wine (request veggies or salad instead of fries)
  • Appetizer beef carpaccio
  • NOTE: Chicken paillard lightly breaded with panko crust over arugula and parm: This is not on the menu, but it’s one of my favorite entrees at Le Penguin. The chicken is very thin, topped with a ton of arugula and freshly shaved parmesan.

Menu Moments: What To Eat At Sherwood Diner

The Sherwood Diner is legendary. Since 1977 it’s welcomed families, nearly every Staples High School student, travelers making a pit stop off I-95 — and everyone else, from early risers to night owls. (It’s also the place to go when power is out.)

“The diner” offers cozy tables, good meals at fair prices, and food that arrives in what seems like seconds. It’s also got one of the biggest, longest menus in town.

Sherwood Diner (Photo/Lynn Untermeyer Miller)

In this latest installment of our continuing series, local nutritionist Heather Bauer offers a diverse selection of healthy options.

Like eggs?

  • Go for the Eggs Benedict. Skip the sauce and English muffin; add spinach and avocado. Tip: Eggs Benedict is a great stealth choice whenever you want to be healthy without being obvious. Order as is; ask for the sauce on the side, and eat the eggs with a fork and knife. (No one will notice.)
  • Try an egg white omelet with mushrooms, spinach, asparagus and a slice of American cheese (requesting 1 slice helps control the amount of cheese in the omelet). Ask for lettuce and tomato on the side, and fresh berries instead of toast.
  • Leanest order: 2 poached eggs, side of lettuce, tomato and fresh berries, no toast.
  • Really hungry? Add a side of Canadian bacon, turkey bacon or turkey sausage.

No-egg breakfast picks

  • Organic Greek yogurt with fresh berries. This is Connecticut local whole fat yogurt, so it keeps you satiated for longer than you think.
  • Oatmeal, plus a side of fresh berries or sliced fresh fruit.

(Photo/Lynn Untermeyer Miller)

Salad Picks

  • I recommend the California salad, fresh spinach salad, mesclun salad or Village salad.
  • It’s okay to add grilled chicken, grilled salmon or roasted turkey. Vegetarians can add feta or a veggie burger as their protein.
  • Have the salad chopped for you, if you find it too much work to do at the table. Simply say, “please chop my salad for me, and leave the dressing on the side.” However, if you are fast eater, don’t go this route. Adding dressing and chopping it yourself will help slow you down.
  • Avoid more than 2 fats in a salad. Cheese, olives, roasted veggies and dressing all count as fat.
  • I recommend the lobster salad – yum! It has mayo and the portion is pretty generous though, so try to leave a little over if you can (I know it’s hard to leave lobster on your plate!). This dish comes over mixed greens, which is good.

Other good choices…

  • Broiled salmon over steamed or sauteed spinach.
  • Traditional burger, no bun, side salad (request grilled veggies on top).
  • Vegetarians: veggie burger (Morningstar Farms). And the diner now offers the Beyond Burger; order with extra grilled veggies on top, and a side salad.
  • Request house-made tzatziki on the side of any above (not pita) as a good dipping sauce

Menu Moments: What To Eat At Sakura

For over 30 years, Sakura has been a Westport favorite. It’s a go-to place for celebrations, from birthdays and graduations to family reunions. Kids never tire of the hibachi tables, while the tatami rooms in back are great for private dining.

But for many Westporters, Japanese food can still be difficult to figure out. As part of “06880”‘s continuing series on healthy eating, Dietician Heather Bauer offers tips on the best dishes to order at the Post Road landmark.

Hibachi Recommendations

  • Start with onion soup or salad (if you order salad, use ½ dressing)

Entree:

  • Choose shrimp or chicken as your protein, and enjoy the veggies. The oil/sauce entree is cooked in and will count as your carb, so try to skip the rice at this meal. Also, avoid the extra dipping sauces they give you on the side.
  • Alternative: Order the sushi recommendations below at the hibachi table.

Sushi Recommendations

Appetizer (select one):

  • Miso soup (if you are not salt-sensitive)
  • Mixed green salad (with a half-serving of ginger dressing)
  • Edamame (share)
  • Seaweed salad

Entree (choose one):

  • Order your favorite roll Naruto style (wrapped in cucumber instead of rice). I love tuna/avocado, yellowtail/jalapeno or salmon/avocado. You can also order 1 hand roll of your choice (optional request: use cucumber instead of rice).
  • 6-piece maki roll (request to be cut into 8 pieces; this helps slow you down), with 4 pieces of sashimi.
  • 6 pieces of sashimi, and a side order of oshitashi (spinach).
  • Chirashi sushi (comes with 6 pieces of sashimi over steamed rice; eat one-quarter to one-half of the rice; leave the rest over. This is a great option for naturally slower eaters).
  • Chicken or salmon teriyaki, with double steamed veggies (skip the rice, as the sauce counts as your carb here. This is a great option for anyone who does not like sushi).

Things to Avoid

  • Tempura, spider, dynamite, spicy rolls and eel.
  • Dishes described as Agemono or tempura; both are deep-fried.
  • Sushi rolls made with cream cheese and too much avocado.

Additional Notes

  • Look for rolls wrapped in cucumber instead of rice (Naruto style).
  • Order your maki roll (usually 6 pieces) to be cut into 8 pieces; this helps you take smaller bites. Also, ordering rolls inside out adds more rice (better with the seaweed on the outside).
  • If you switch your roll from white to brown rice you add fiber, which makes it more filling. Note: brown and white rice calories are about the same.
  • Edamame usually comes salted; it is soybeans, so this works best for vegetarians or slower eaters who will only have a few pieces. If you are a fast eater and not good at sharing food, don’t start the edamame until there is a quarter or half left (in case you have trouble stopping!).
  • You can also always sub the rice in a hand roll for cucumber or other veggies.
  • Always request lite soy sauce. Add wasabi and ice cubes to help dilute it. No refills!
  • Eating with chopsticks helps slow you down.
  • Be careful with sake. It has more calories than you realize. Six ounces of sake is about 240 calories (there are 150 calories in 6 ounces of wine).

It all looks great. But some options at Sakura are healthier than others.

Menu Moments: What To Order At Spotted Horse

Spotted Horse is a Westport favorite — a go-to place for a family celebration, drinks and dinner with colleagues, or to meet out-of-town friends.

But while your companions might order something heavy — or fried — you’ve got plenty of healthy options. Dietician Heather Bauer offers tips on the best dishes to order at the downtown landmark.

Appetizers (Share a few, rather than ordering your own)

Hummock Island oysters (½ dozen)

Tuna tartare (try to skip the plantain chips — a hard ask!)

Prosciutto/cucumber and melon

Roasted marinated beet salad

Crispy Brussels sprouts (delicious, and too good to be true — make sure to share!)

Roasted cauliflower

Fish entrees

Sesame-crusted ahi tuna tacos (comes deconstructed — skip the tortilla)

Ahi tuna tacos (skip the tortilla!)

Sushi-grade tuna seared rare/pineapple-cilantro salsa/wasabi yogurt sauce and warm flour tortillas

Pan-seared scallops or salmon

Salads: Order the Grey Goose Cobb (without bacon and blue cheese), kale and avocado or roasted bet salad; add grilled shrimp, grilled salmon or ahi tuna

Salmon burger (no bun; ask for the house salad as a side)

Meat entrees

Grey Goose Cobb (with grilled chicken or grilled steak; then pick either bacon OR goat or Parmesan cheese — you can’t have both, because of the dressing and avocado; note that the salads listed above under “Fish” also work here with chicken or steak)

Classic burger (no bun; ask for the house salad as a side)

Seared filet tips appetizer (order as an entree, with a side salad)

Vegetarian entrees

Tommy’s vegetable spasta (marinara/spaghetti squash/zucchini/red peppers/basic pesto/pine nuts/shave Parmigiano/extra virgin olive oil and lemon)

House-made veggie burger (black bean-based, gluten-free; order without the bun; choose the house salad, not fries)

Veggie burger

Veggie bowl (order with sauce on the side)

Roasted cauliflower/roasted beets/shaved veggies/avocado/sesame dressing/garbanzo beans and scallions

Kale and avocado salad

Grey Goose Cobb (no chicken, egg or bacon; ask for goat cheese instead of blue cheese)

Roasted beet salad

Bonus dining tip from Heather

Choose foods that take a while to eat. Ordering something you can wolf down in 2 minutes makes the rest of the meal a struggle. Go for things that take longer to chew: a big side salad, mussels rather than scallops, or a lean steak (like a small filet mignon that requires cutting) rather than pasta.

Menu Moments: What To Eat At The Duck

Everyone loves the Black Duck. But admit it: With its wings, stuffed burgers, fried shrimp, po’ boys, onion rings and beers, it’s no one’s first choice when someone says, “Let’s eat healthy!”

Yet that doesn’t mean you can’t join the gang at the barge. Today, dietician Heather Bauer offers tips on the best, healthiest dishes to order at the Saugatuck landmark.

Appetizers:

Small house salad (the best option for vegan/vegetarian); oil/vinegar dressing

The Duck’s raw bar (6 oysters or 6 littlenecks)

Shrimp cocktail

Lobster cocktail ($20, but delicious)

Steamers (skip the butter on the side)

The Black Duck’s littleneck steamed clams (go easy on the butter and beer!)

Fish entrees

Broiled salmon (ask for a veggie side, instead of rice or potatoes)

Large house salad with shrimp or salmon on top (the best dressing option is oil/vinegar)

Steamers (skip the butter on the side, or go light)

1 1/4-pound steamed lobster (skip the butter and potato if you can; depending on the market price, this may be a great deal — it comes with a house salad) 

Meat entrees

Large house salad with grilled chicken or flat iron steak (the best dressing option is oil/vinegar)

House hamburger (choose the English muffin, and make it “topless” — take the top off, and eat with a fork and knife; ask for extra lettuce and/or tomato, and a side of coleslaw instead of fries or tater tots)

Turkey burger (again, order it “topless”; eat with a fork and knife; ask for extra veggies)

Take the top off a burger. (And avoid the sour cream.)

Vegetarian options

Iceberg wedge (without the bacon and blue cheese; ask for oil/vinegar dressing instead)

Veggie Burger (order it “topless”; ask for extra veggies and avocado on the side)

Bonus dining tip from Heather

Snack or not before you go?

You might think that a snack before you go out is a good way to avoid overeating, but it’s not always true. Be honest with yourself. Think about the times you’ve done this. Did you actually eat less at the restaurant, or was your overall intake that much more? Sometimes your pre-meal snack can increase your appetite, and decrease your self-control.

A Westport favorite, for decades. (Photo/Chou Chou Merrill)