Healthy Restaurant Eating

Dinner in a restaurant doesn't have to damage your waistline. Here, Lisa Drayer, M.A., R.D., a New York City-based nutritionist and author of 'Strong, Slim and 30!,' dishes on what meals to have -- and avoid -- when you hit your favorite food spots.

Safer Sandwiches
Healthy-looking bistro sandwiches are generally just that. Between those slices of bread are often some serious calorie pitfalls like mayo, pesto, several servings of meat and loads of cheese. Choose whole-wheat bread and grilled chicken versus roast beef, tuna or chicken salad. Order sandwiches dry or with mustard and instead of cheese, pile on the veggies. Another tip? Swap a green salad for the mayonnaise-drenched pasta salad as a side.

Better Burgers
Fast-food burgers are loaded with calories and fat, so choose the smallest single patty and top it with lettuce, tomatoes and onions, but hold the mayo, special sauce and cheese. When in a restaurant, order your burger on a whole-wheat bun. (You can save even more calories by only eating half the bun or omitting it altogether). Veggie, salmon and lean turkey burgers are also good alternatives to ground beef with fewer calories and fat, but remember to still opt for lighter toppings and condiments.

Low-Fat Chinese
Watch out for hidden fat and calories when you order in Chinese restaurants. Lurking in those tasty dishes are fried meats that are drenched in sauce that's high in sugar. Avoid fried dishes altogether (fried rice, spring rolls, sweet-and sour chicken and General Tso's Chicken) and ask for sauces on the side then use them sparingly. Your best bets: steamed fish dishes with vegetables, brown rice, steamed dumplings instead of fried and hot-and-sour soup.

Carb-Conscious Indian
Many of the scrumptious sauces on Indian menus contain cream, butter and coconut milk, so be sure to ask your server how they're prepared and avoid meals where these are the main ingredients. Indian dishes tend to be accompanied by rice and bread, so eat one or the other. If you're noshing bread, choose whole wheat roti over naan (made with white flour). Other healthy options: Tandoori chicken and fish, dishes made with chickpeas and other legumes (channa masala and daal) and salads topped with yogurt dressing.

Guilt-Free Italian
You don't have to avoid pasta at your Italian eatery, but do request a half portion and you'll save hundreds of calories. If it's available, choose healthy whole-wheat pasta for a more fiber-rich dish and pair it with a lean protein grilled chicken. Avoid dishes like manicotti and lasagna, where the calorie-dense cheeses will do you in. Order marinara sauce versus high-fat choices like alfredo, vodka, carbonara and bolognese. Skip the bread altogether to avoid a carb overload. Other healthy picks: Minestrone soup, shrimp cocktail and salad with balsamic vinegar.

Healthy Japanese
Beware Japanese dishes with words like tempura and Agemono, which indicate deep-fried. Also steer clear of sushi rolls made with cream cheese and excess avocado. Go for teriyaki dishes prepared with low-sodium sauce (if available). Broiled fish, steamed veggies, edamame and tuna, yellowtail and salmon sashimi are all tasty -- and lighter -- Japanese fare.

Mexican Delights
Your top diet danger? That bottomless bowl of greasy chips and fatty cheese dip on the table. Skip the chips and dip, and if you're ordering anything in a shell, like a taco, opt for soft shells, which have less fat than hard ones. Fajitas with grilled shrimp, chicken or vegetables can be a smart choice but add only one fatty topping (sour cream or cheese or guacamole) and limit yourself to two tortillas. Can the very fatty refried beans, chimichangas and chorizo.

Build a Better Pie
Pizza is surprisingly healthy when it's not loaded down with fatty toppings, like pepperoni and sausage. Lighten up your pie by choosing whole wheat, or at the least, a thin-crust and pile on the veggies. If you want a meat topping, grilled chicken is a good option. To really cut the fat, ask that your pizza be prepared with only half the typical amount of cheese. Then, limit yourself to one or two slices and order a green salad on the side.

Low-Cal Thai
A big plus when dining on Thai food? It's loaded with spices, adding flavor without extra calories. But watch out for fatty dishes, like those that contain duck, Tod Man Plaa (fried fishcakes), Por Pia Tod (fried spring rolls) and oil-laden Pad Thai. Healthier picks? Chicken Satay (marinated chicken grilled on skewers), Pud Makua Yow (basil eggplant), Thai lettuce wraps and Yum Gai (chicken salad with onion, lime juice and chilies).