Guide to dining out:

Italian

• Choose pasta with tomato sauce or marinara sauce
• Avoid creamy white or butter sauces such as Alfredo
• Avoid buttered garlic bread
• Avoid Italian sausage
• Try minestrone soup
• Choose vinegar and oil or "light"
• dressings for salads
  Mexican
  

• Avoid chips - order corn tortillas to eat with pico de gallo or salsa
• Limit frozen beverages
• Choose fajitas but limit sour cream, cheese, and guacamole
• Order whole pinto beans (charro beans) instead of refried
• Order taco salads with the cheese and dressing on the side and avoid eating the fried shell
• Ask if beans are prepared with lard or oil
• Order items "Fresco Style" - meaning with salsa and without cheese or sauce
• Ask for grilled vegetables to be sautéed without oil

  
  Thai
  

  • Avoid dishes with coconut milk
  • Choose dishes with a variety of vegetables
  • Limit peanut sauces and other "sweet sauces"
  • Choose salad rolls (they are similar to egg rolls or spring rolls, but not fried)

  Indian
  

  • Limit the fried foods (especially appetizers) and the ghee (clarified butter) used to sauté
  • Avoid sauces high in fat - made with coconut milk, cream, and whole milk yogur
  • Choose low-fat options such as tandoori-baked meats and seafood
  • Many condiments/dips are low- or non-fat
  • Select Chai (spiced tea made with milk) and ask for no milk or fat free milk on the side

  Chinese

  • Choose dishes which are steamed or lightly stir-fried
  • Ask for MSG and salt to be limited and eliminated  
  • Avoid dishes which are deep fried
  • Have steamed brown rice instead of fried white rice
  • Avoid egg rolls, spring rolls, fried wontons

  
  When Choosing Foods, Look For:

  • Baked
  • Grilled
  • Broiled
  • Steamed
  • Poached
  • Pan Seared
  • Dry Sautéed
  • Roasted

  When Choosing Foods, Limit:

  • Fried (batter, pan dep)
  • Sautéed
  • Creamed
  • Hollandaise
  • Buttered
  • Au Gratin
  • Escalloped or Scalloped
  • Pastry
  • Breaded
  • Crispy