Diet-Friendly Restaurant Dishes

When you're eating out, it's best to choose a restaurant that you're familiar with, one that you know offers plenty of tasty and nutritious dishes. But if you don't have a choice, don't stress: No matter where you end up, you can order up a healthy dish. The key is knowing what to look for and how to order. Check out these suggestions on what to eat and what to avoid so you can enjoy a tasty restaurant meal without blowing your diet.


CHINESE

Sink your teeth into: Steamed chicken, beef, pork or tofu with vegetables. (Have one to two cups of veggies, and about ½ cup of high-protein foods.) Remember to ask for the sauce on the side, and use just a few tablespoons. Also, check to see if they offer brown rice instead of white. If you make this switch, you'll score two grams of fiber per each 1/2-cup serving.

Steer clear of: General Tso's Chicken, or any fried food, such as fried shrimp, fried rice or fried egg rolls. And note that some menu items are fried even if the word "fried' isn't used (crispy is often code for fried). Ask your server if you're not sure.


ITALIAN

Sink your teeth into: A house salad or a cup of minestrone soup is a great way to start. For your entrée, try pasta (whole grain, if they offer it) with tomato or marinara sauce. You can ask for it topped with veggies and shrimp or grilled chicken. Also, look for fish dishes that are lightly steamed, lightly sautéed or broiled, or chicken that's grilled or broiled.

Steer clear of: Garlic bread, which can have five times more fat than plain Italian bread, pasta dishes topped with a cream-based or cheese-based sauce, like Alredo, and fried entrees, such as chicken Parmesan, fried calamari or "fritto misto," a mix of fried seafood and/or vegetables.


JAPANESE

Sink your teeth into: Miso soup and sushi (about two rolls or 12 pieces) that contains ingredients like rice, fish and avocado. Seaweed salad is a good pick as long as it's lightly dressed. For entrées, ask for your dish to be cooked in wine or broth instead of oil (if you get to know a restaurant, they may honor your request to stir-fry in just a little bit of oil). And choose sauces or toppings that are low in calories, such as ponzu, reduced-sodium soy sauce, rice-wine vinegar, wasabi, ginger, and mirin.

Steer clear of: Tempura. Sure, it may contain veggies, but it's also battered and deep-fried. Also avoid creamy Japanese salad dressings, which are loaded with fat and calories, beef teriyaki and sauce (some of these entrées pack 900 calories per serving), Nouveau-style sushi with duck, cheese, cream cheese, and spider rolls, which are usually fried.


PIZZA

Sink your teeth into: Thin-crust pizza or pizza made with whole-grain crust, if available. Another easy way to save calories is to ask for a pie with half the cheese. Or better yet, order a slice with no cheese; instead, have it topped with veggies and sauce, and when you get your order, sprinkle it with some Parmesan cheese. A little Parmesan goes a long way, so it can help you cut back on extra fat and calories. (About a quarter of a 12-inch pizza is usually a reasonable portion.)

Steer clear of: Extra cheese or meat toppings, such as pepperoni and sausage, as well as double-stuffed crust pizzas, all of which are loaded with artery-clogging saturated fat.