How to Make Healthy Choices at Ethnic Restaurants

Many of us eat out several times a week, and many of us eat at a variety of ethnic restaurants for change and taste. Many restaurants offer heart-healthy items on their menu, but if you're not an expert in ethnic food preparation, you could be making choices that are less than healthy. Here are some tips on making healthy choices when you dine out in an ethnic restaurant.

Difficulty: Easy

Instructions

1. Try an Italian restaurant as these often rank at the top of the list for ethnic dining. Stay away from the heavy cream based sauces as a large pasta entree. These are normally heavy in cheese and packed with calories. Instead choose the tomato based sauces such as marinara or red clam.

2. Be cautious of dressings and sauces. A vinaigrette or light version of your favorite dressing will minimize the calories and fat. Avoid the butter-drenched garlic bread, and opt for plain bread and olive oil as a dip.

3. Learn a few of the words so you know what to look for and what to avoid. Frito means "fried," while griglia means "grilled." If you don't know what is in a dish, ask your server. They should be knowledgeable about the entrees and could provide a few suggestions.

4. Stay away from fried tortilla chips, choosing soft flour tortillas for dipping when eating at a Mexican restaurant. Salsa is a great low-fat appetizer and topper. There are several menu items or food preparations to stay away from at at Mexican restaurant. Entrees that have chimichanga, relleno, chalupa or charra should be avoided. These dishes have all been fried, deep-fried or refried.

5. Choose a salad as a side item rather than rice. The rice is eventually steamed, but most Spanish rice dishes are fried in oil first and are high in sodium.

6. Consider fajitas in a Mexican restaurant because the meat is grilled, there are plenty of vegetables and you can control the amount of extras you add. Go light on the cheese and avoid the sour cream! Black beans or pinto beans are a better choice for burritos than beef and cheese.

7. Choose steamed rice instead of fried rice when eating Chinese food. Many restaurants also have brown rice, but you just need to ask for it. Remember Chinese entrees are usually served family-style, which means they are meant for sharing. Order your sauces on the side and add to your dishes as you serve it - you will use less.

8. Ask for what you need regardless of what ethnic restaurant you choose. Moderation is a word to live by!

Tips & Warnings

• If you are in doubt about a menu item's preparation or ingredients, ask your server. Don't let yourself be surprised when your meal arrives and it's not what you were expecting.
• Consider portions when you order. Consider sharing an entreee or pack half of it to go when your order arrives.
• Many ethnic foods have been Americanized and not always for the best when it comes to health and nutrition.

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