The hardest part about losing weight is often the times when you’re eating out for dinner and you just don’t know how to make good food choices. Below are the best options for the most popular cuisines.  

Japanese

Japanese is an excellent option when dining out because they use such healthy cooking methods. Remember to be aware of hidden sugars and salts used in marinades, and avoid tempura foods, fried rice and noodles. Choose stir-fry dishes, steamed noodles, sushi with lean meats, fish, or avocado, or sashimi.

Italian

Although Italian tends to be less suitable for the dieter, there are still options available. Choose fresh salads with balsamic dressings, minestrone, tomato-based pastas (remember portion control), and thin-based pizzas with vegetable toppings. Avoid deli meats like salami and bacon, creamy sauces, cheesy dishes, and lasagnes. If you are tempted to indulge with dessert, avoid traditional rich Italian desserts, and go a small serve of gelati or sorbet instead.

Asian (Vietnamese, Chinese, Thai, Malaysian)

Believe it or not, you can still have a fairly guilt free experience when eating Asian cuisine, but it takes some will power. All fried foods must be avoided. This includes entrées such as spring rolls, dim dims, and prawn crackers, as well as deep fried mains and fried rice/noodles. If you aren’t sure whether a main is fried, don’t be afraid to ask. Mains based on satay style sauce or coconut creams should also be avoided.  Instead choose clear or noodle soups, braised, stir-fried, or steamed meals, and a wide variety of colourful vegetables.

Mexican

Mexican cuisine has a good variety of foods suitable for people who are watching their calorie intake, but you need to be aware of extras like cheese and sour cream which are commonly used in Mexican dishes. Good options include Gazpacho and salad, cerviche, chicken or beef fajitas, all grilled dishes, and salsa and picante sauces. Although guacamole is made from avocado, this should be limited due to it’s high fat and calorie content. Avoid chorizo, refried beans, quesadillas, chimichangas, and nachos.

Indian

Indian food is generally high in fat, and as such, should be eaten as a very occasional treat. As with other dining out options, always avoid fried or ‘crispy’ dishes and entrées. Steer clear of coconut creams, kormas, masalas, satays, naan bread, pappadums, and samosas. Instead choose healthier options such as Tandoori or Vindaloo dishes, yoghurt-based dishes, vegetable curries, steamed rice, or lentil soup. Always remember to be aware of portion control.

Check out ‘Betty’s Tips for Eating Out’ under Who is Betty? for more hints when eating out.