By Eating dinner at a restaurant when you’re trying to eat healthily can quickly become a minefield, particularly when starters begin to exceed 1000 calories (we’re looking at you, antipasti board) and main meals contain more fat than you need in a day.
But whether you want to lose weight or just go for goodness instead of an overdose of sugar and fat, you don’t have to give up going out altogether. Instead, you just need someone to help you navigate through the madness and pick the dishes that will actually give your body something nutritious to work with.
Here, nutritionist Lily Soutter talks us through the healthiest options at Zizzi - and we think you’ll be surprised at what she picks for dessert…
Mixed olives
Skip the bruschetta (almost 800 calories a pop, FYI) and nibble on some olives before your meal arrives. You can eat the whole bowl for just 144 calories, and because they’ve got such a strong flavour, you’re likely to savour them slowly rather than take big blink-and-you’ll-miss-it bites.
Olives do contain fat, but it’s the monounsaturated kind, similar to that found in avocado and nuts, and is actually pretty good for you (in appropriate amounts, of course).
Prawn and zucchini bites
Prawns are a great source of protein, which can help to balance your blood sugar and stop you overeating when it comes to the main course. Lily points out that these bites contain just 270 calories and 0.8g salt, which is impressive compared to some of the other healthy-sounding options on the Zizzi menu.
The Toscana soup, for instance, is deceptive because of its vegetable content, but packs a staggering 726 calories and 3.8g salt (more than half your recommended daily allowance) - no thanks, in part, to the slab of cheesy bread that’s served on the side…
White bean and basil pesto dip
Of course, protein doesn’t just come from meat and fish, and this white bean dip is ideal for veggies - it’s high in fibre and protein, but has just 83 calories per dish.
Zizzi suggest ordering these alongside a Little Soul bread, which brings the calorie count up by about 500, so Lily recommends asking for yours with crudités to boost your vitamin intake and keep the entire serving light.
Sea bass verde
‘This pan-fried sea bass is full of protein and heart healthy omega 3 fats,’ Lily explains. ‘For a lower calorie option, skip the potatoes and ask for green beans as a side, and you have a tasty dish for just 359 calories.’
Green beans not your thing? You could also top up with the green goddess salad, for 123 calories, or the tomato salad, for just 32 calories. Every extra veggie is a step closer to your 5-a-day; plus, the fuller you are, the less overexcited you’ll get when the prospect of pudding arises.
Pollo Prosciutto
Chicken? Good. White sauce? Good. Prosciutto ham? Reeeallllyy good - especially when this delightful trio will set you back less than 300 calories without sides (or 600 with them, which is still decent for a main course).
It’s another high protein option, which most of us find more satisfying, and again, can be topped up with veggies or salad for added goodness. Plus, did we mention it’s white sauce and prosciutto, on a list of healthy food?
Spiedini pescatore
Not only is this served in a fun, Insta-friendly fashion - it’s a hanging skewer or prawns, salmon, pepper and courgettes - the spiedini pescatore is a complete meal for under 300 cals. That's not something you should necessarily aim for all the time, but handy if you intend to have more than one course.
It’s got high-quality protein, very little saturated fat, and will top up your 5-a-day - we’re not saying it’s the perfect healthy meal, but it seems quite close, no?
Skinny primavera pizza
If you’re going to pick a pizza (and let’s be honest with each other, sometimes a girl simply must), Lily reckons this goats cheese and roasted veggie pie with a wholemeal base is the best one on offer.
It’s 521 calories, whilst most of the others on the menu shoot up over 1000 calories, and much lower in fats and salt. Take the pulled pork romana, which will serve 1543 calories and 84 (yes, 8-4) grams of fat in one plate; this ‘skinny’ pizza contains less than a quarter of this, at 18g.
Spaghetti bolognese
Here’s the lowdown: 508 calories, 15g fat, 4.9g sat fat and 2.2g salt (and when some of the pasta dishes run upwards of 1,000 calories, that’s rather bloody good). Plus, the meat in the bolognese gives you a boost of that all-important protein, whilst lycopene-rich tomatoes make up the bulk of the sauce.
Okay, so classic spag bol is not the most virtuous thing you could select - but it is a delicious compromise for carb fiends who’re going to order something with pasta regardless.
Chocolate gelato
Zizzi serves their sorbet and ice cream by the scoop, meaning you can have a little taste of practically any flavour (bar the coconut and chocolate ripple) for under 100 calories.
However, Lily highlights the chocolate gelato, as well as seasonal options like the honey and mascarpone ice cream, because they contain 7.6g sugar or less (compared with pomegranate sorbet, which has 16g).
