Choosing restaurants wisely

Some more tips for eating healthy while dining out…

Greek

Greek restaurants offer several good choices such as roasted chicken, bean and lentil soups, shish kabobs with lamb or chicken and vegetables, Plaki (a baked fish dish with tomatoes, garlic and onions) and Greek salads. Ask for your food to be prepared using only a small amount of oil, and light on the feta cheese and salad dressings. Avoid dishes made with phyllo pastry (spanakopita).

Indian

Indian cuisine is filled with healthy offerings such as legumes, vegetables, yogurt, chicken and fish. But beware, depending on who is cooking, the oil and fat content can vary widely. Request that your meal be prepared using as little oil as possible. Avoid dishes containing coconut or coconut milk. Good choices include lentil or vegetable soups, raita (cucumber in a yogurt-based sauce), chicken or shrimp vindaloo, tandoori chicken or fish, lamb or chicken kebabs, and lentil dishes (dahl).

Italian

Red sauces (such as tomato sauce, marinara, pomodoro, salsa, etc.) are usually much lower in fat than creamy sauces (such as Alfredo). Healthy choices include minestrone soup, steamed clams or mussels, broiled or grilled chicken or fish, cioppino, thin crust pizza with chicken or shrimp and vegetables. Skip the bread basket and save yourself the additional calories.

Japanese

Good choices include sashimi, edamame, miso soup, stir-fried vegetables with seafood, chicken, lean beef or tofu. Avoid deep-fried items such as tempura. The traditional sticky white rice that is served in Japanese restaurants is very high on the glycemic index and should be avoided or limited.

Mexican

This cuisine may pose one of the greatest challenges when eating out due to its high fat and carbohydrate content. For starters, skip the tortilla chips, which can easily add 300-600 calories or more before your main course even arrives. Healthy food choices include: soft tacos with chicken, grilled fish or whole bean fillings; shrimp or chicken fajitas; chicken quesadillas; salads served with grilled chicken or seafood; and low-fat bean side dishes. Choose soft corn tortillas instead of flour tortillas — they are lower in fat and higher in fiber. Avoid fried foods such as crisp taco shells, chimichangas, chile rellenos and salads served in fried taco shells. Toppings such as shredded cheese, refried beans, guacamole and/or sour cream add approximately 100 calories per 1/4 cup, so they should be carefully limited or avoided. Instead, zest up the flavor with any of the following: salsa, pico de gallo, ranchero sauce, red enchilada sauce, tomatillo sauce or green chili sauce.

Seafood and steak restaurants

Your best bet when choosing entrees is broiled seafood, grilled chicken, filet mignon or sirloin steak. Consider splitting an entree with someone because protein sizes at most restaurants are usually large. Low-fat appetizers can work as a substitute for entrees. Look for things like steamed mussels or clams, grilled shrimp, roasted vegetables, etc. Ask for sauces on the side.

Thai

Thai food is traditionally comprised of small amounts of seafood, chicken, beef, pork or tofu with ample vegetables and seasonings. Good choices include broth-based soups such as Tom Yum Gai (chicken with vegetables and Thai spices) or Tom Yum Goong (shrimp with veggies and Thai spices), and stir-fry dishes with Thai basil, lime juice and lemongrass. Any healthful dish can be ruined by the addition of too much oil. Ask that your food be prepared with the least amount of oil necessary. Avoid dishes prepared with coconut milk (such as curries, panangs and peanut sauces) and limit or avoid the white rice (high on the glycemic index). Ask for brown rice if available.

Fast food

It’s the deep-fried foods, special sauces, mayonnaise and cheese that will sabotage you at fast food restaurants. Stick with grilled chicken sandwiches (you can even remove the bun), salads with fat-free or low-fat dressings, or soft corn tacos with lean meat and vegetable fillings. Skipping the mayo and special sauces will save you approximately 100 calories. Condiments such as mustard, horseradish and salsa are good low-fat alternatives, but they can be high in sodium. Request whole-grain bread for sandwiches. Fast food chains such as Subway now carry whole-wheat sandwich buns and low-fat sandwich options.

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