Cheat Sheet: Eating-Out

Chinese

Look for “steamed” options for your protein and vegetables with sauce on the side (or opt for no sauce). Choose vegetables that are less absorbent such as broccoli, snow peas and peppers as opposed to eggplant which absorbs sauces and oils.

Italian

Often bread is brought to the table right away, consider asking your server to not bring it to the table to avoid temptation. For entrées, opt for marinara-based sauces instead of cream-based sauces. For pasta dishes consider getting a half portion, gluten-free options or plant-based noodles such as zucchini noodles. Ask for less cheese, cheese on the side, or if given the option skip it altogether. When it comes to pizza opt for thin crust with more vegetables on top.

Indian

Tandoori meats are grilled and make a great option. Kebabs are another option, if available. Avoid fried items like pakora and samosas. Pass on items that have a gravy sauce since they tend to be heavy on the butter. Keep in mind the flours used in the sauces sometimes contain wheat flour. Lentils and chickpeas provide good protein alternatives.

Japanese

Skip tempura options and ask for grilled meats and veggies instead. Many places will offer reduced sodium soy sauces for dipping. You can also get gluten-free soy sauce called Tamari. Using chopsticks slows down your eating, giving your gut plenty of time to send signals of fullness to your brain.

Mexican

Avoid battered/fried menu items and go for grilled. Swap out cheese and sour cream for salsa and guacamole and ditch the tortillas and corn chips. Turn that taco into a salad.

Mediterranean

Go for a Greek Salad and ask for the dressing on the side so you can control the amount, and if you don’t tolerate dairy ask for no Feta. Ditch the pita bread and order grilled anchovies or grilled meat or a side of olives.

Peruvian

Stick with grilled meats, fish, and vegetables. Avoid fried foods and sugary desserts. Peruvian foods are high in quality spices and flavor. Ceviche is raw fish that makes a great appetizer or entrée.

Thai

Smart choices include spring rolls that have either meat and veggies or just veggies wrapped in rice paper. Satay (grilled meat skewers), hot and sour soup, papaya salad, cashew chicken or mixed veggies with tofu are also healthy options