Choosing the healthiest option when dining out can be tricky. Women's Health ranks the best bets to keep in mind next time you order
By The Editors of Women's Health
Photo Credit: Thinkstock
When you want to eat healthy foods at a restaurant, it's perfectly obvious what's good for you (steamed vegetables) and bad for you (fried chicken). But in this age of endless ingredients and menus the size of small novels, ordering the Dieters DeLite every time defies the whole point of going to a restaurant. The good news: You have more healthy eating out options than you think.
Sushi
Good: Spicy Tuna Roll
The mayonnaise adds a bit more fat and calories, but, like salmon, tuna contains omega-3s, tryptophan (which helps regulate moods), and selenium (which protects cells from free-radical damage). The spicy chili pepper may reduce cholesterol. "As if that's not enough, the seaweed used in the roll provides a broad range of minerals," says Lisa Margolin, a holistic nutritionist and coauthor of Viva's Healthy Dining Guide.
Better: Salmon Avocado Roll
All the goodness of salmon and seaweed mentioned above, plus avocado. Packed with heart-healthy folate, this green giant may also help regulate blood pressure and fight cancer.
Best: California Roll and Assorted Sashimi
"Ask for real crab to make sure you're getting your omega-3 fatty acids, magnesium, folate, selenium, and B6 in addition to the avocado and seaweed," Margolin says. California rolls tend to run small, and sashimi is rice-free, which means lots of nutrients for remarkably few calories.
Worst: Shrimp Tempura Roll
About as fattening as sushi gets.
Tex-Mex
Good: Fish Tacos
The corn tortillas are just a little bit of sin, absolved by the fish within. "The omega-3 fats are great for your skin and hair and have been found to reduce the risk of heart disease," says Roberta Larson Duyff, RD, author of the American Dietetic Association Complete Food and Nutrition Guide. "Oily fish like tuna and mackerel also deliver vitamin D, calcium, and phosphorus—all important to healthy bones."
Better: Fajitas
Basically a Mexican stir-fry on a tortilla, fajitas can be as healthy as you make them. "Avocado provides healthy fats, so opt for guacamole instead of sour cream," Margolin says. Pile on the vegetables and top with just a sprinkle of cheese.
Best: Fish or Shrimp Veracruz
Seafood cooked in the Veracruz style is usually grilled, baked, or braised with chopped tomatoes, onions, garlic, chiles, olives, lime, cinnamon, clove, and bay leaves. Garlic boosts immunity, and the antioxidants in tomatoes and cinnamon may help lower bad cholesterol.
Worst: The Chimichanga (aka Deep-Fried Burrito)
Naturally—but beware its unfried cousin, too. Even if it's filled with innocent stuff like black beans and tomatoes, a football-size burrito still takes a caloric toll.
Indian
Good: Chicken Tikka Masala
Cream aside, the sauce features a long list of herbs and spices with benefits ranging from stomach-soothing ginger to cholesterol-lowering coriander. If you're watching your weight, Margolin advises you pluck the chicken out of the sauce instead of pouring the whole thing onto your pile of rice.
Better: Palak Dal
A combo of stewed lentils and spinach, this entrée is made with yogurt, not cream. Lentils are high in fiber as well as heart-friendly folate and magnesium. Spinach has been shown to help prevent cancer and is packed with bone-maintaining vitamin K.
Best: Tandoori Fish or Chicken
Meat or fish cooked in a tandor oven is seasoned with spices, not fat, says Joanne Lichten, PhD, RD, author of Dining Lean: How to Eat Healthy in Your Favorite Restaurants. Complement your low-calorie protein with a few spoonfuls of curried lentils (ask for curry made with yogurt, not cream or coconut milk).
Worst: Lamb Curry with Nuts and Coconut Milk
The lamb is fine, but coconut milk packs 450 to 500 calories a cup. Combine that with nuts and the ghee (melted butter) also used in most recipes and this is over the top.
Italian
Good: Linguine alla Marinara
Classic pasta is a hit with nutritionists now that scientists have discovered that thelycopene in tomatoes is an antioxidant and major cancer fighter. "Marinara sauce also has half the calories of alfredo or carbonara," Dr. Lichten says. Garlic will help kick your cold, and olive oil provides vitamin E.
Better: Capellini Pomodoro
Pomodoro sauce boasts garlic, olive oil, high-fiber chickpeas, and basil, which contains flavonoids that help maintain cellular structure. Plus, "Capellini is lighter than other pastas," Margolin says.
Best: Pasta with Fruiti del Mar
A feast you can feel good about. "Because it's usually brimming with clams, mussels, scallops, shrimp, and squid, you're less likely to overeat," Margolin says. This bevy of seafood serves up omega-3s, B vitamins, magnesium, and potassium—all of which contribute to cardiovascular health.
Worst: Fettuccine Alfredo
The sauce alone has up 38 grams of fat in a 1/2 cup serving. Enough said.
Thai
Good: Shrimp Pad Thai
Good news: Peanut oil is delicious and nutritionally sound. "It has a monounsaturated fat content similar to olive oil, so it's healthy," Duyff says. Still, leave a few high-calorie peanuts on the dish when you're done.
Better: Pad See Ew
The ultimate comfort lunch, pad see ew combines thick, flat rice noodles and heaps of Chinese broccoli with egg, garlic, soy sauce, and a little sugar. Broccoli is a wonder vegetable that has been shown to ward off cancer, heart disease, ulcers, and cataracts while providing calcium.
Best: Pad Kra Prow
This spicy stir-fry has chile peppers, mushrooms, onion, and garlic saut? with fresh basil leaves. Chiles are anti-inflammatory cholesterol fighters; garlic and mushrooms strengthen your immune system; and basil helps maintain cells.
Worst: Masaman Curry
With coconut milk, potatoes, and peanuts over white rice, this dish combines one too many high-calorie ingredients—and it's so good:, it's tough to eat just a little.
Chinese
Good: Chicken and Cashews
Ideal if you're this close to ordering something fried and syrupy. "The protein in the chicken will fill you up, and the cashews will satisfy your craving for comfort food without the excess oil or sugar," Duyff says.
Better: Shrimp and Broccoli
A simple stir-fry isn't likely to have a lot of sauce, which means minimal fat. "Cancer-fighting broccoli is a great source of vitamins C and A as well as folate and fiber," Margolin says, while shrimp has less fat and fewer calories than chicken or beef.
Best: Buddha's Delight
Bean curd, rich in calcium and fiber, is accompanied by an array of vitamin- and mineral-packed vegetables and herbs, including bamboo shoots, water chestnuts, sprouts, snow peas, ginger, carrots, and mushrooms. Bonus ingredients: gingko nuts, which may improve memory and boost nervous system functioning.
Worst: General Tsao's Chicken
Chicken chunks are rolled in egg and cornstarch, then deep fried in oil and drowned in a sugary sauce. Delicious but deadly.
Brunch
Good: Buckwheat Pancakes with Real Maple Syrup
Whole grain buckwheat is one of the healthiest pancake choices, while syrup is a good source of energy-boosting zinc and manganese.
Better: Hot Oatmeal with Fresh Fruit, Walnuts, and a Jolt of Condensed Milk
Oatmeal is fiber fabulous, fruits will provide vitamins and antioxidants, walnuts supply almost all your daily omega-3 fatty acids, and a little condensed milk won't kill you.
Best: Feta and Spinach Omelet with Onions
This satisfying omelet, packed with nutrient-rich spinach, won't leave you feeling weighed down. "Feta is so full-flavored that just a little goes a long way," Margolin says.
Worst: Buttermilk Pancakes with Faux Syrup, Butter, and a Side of Bacon
Simple carbs, sugar, fat, and salt do your body no service.
Sushi
Good: Spicy Tuna Roll
The mayonnaise adds a bit more fat and calories, but, like salmon, tuna contains omega-3s, tryptophan (which helps regulate moods), and selenium (which protects cells from free-radical damage). The spicy chili pepper may reduce cholesterol. "As if that's not enough, the seaweed used in the roll provides a broad range of minerals," says Lisa Margolin, a holistic nutritionist and coauthor of Viva's Healthy Dining Guide.
Better: Salmon Avocado Roll
All the goodness of salmon and seaweed mentioned above, plus avocado. Packed with heart-healthy folate, this green giant may also help regulate blood pressure and fight cancer.
Best: California Roll and Assorted Sashimi
"Ask for real crab to make sure you're getting your omega-3 fatty acids, magnesium, folate, selenium, and B6 in addition to the avocado and seaweed," Margolin says. California rolls tend to run small, and sashimi is rice-free, which means lots of nutrients for remarkably few calories.
Worst: Shrimp Tempura Roll
About as fattening as sushi gets.
Tex-Mex
Good: Fish Tacos
The corn tortillas are just a little bit of sin, absolved by the fish within. "The omega-3 fats are great for your skin and hair and have been found to reduce the risk of heart disease," says Roberta Larson Duyff, RD, author of the American Dietetic Association Complete Food and Nutrition Guide. "Oily fish like tuna and mackerel also deliver vitamin D, calcium, and phosphorus—all important to healthy bones."
Better: Fajitas
Basically a Mexican stir-fry on a tortilla, fajitas can be as healthy as you make them. "Avocado provides healthy fats, so opt for guacamole instead of sour cream," Margolin says. Pile on the vegetables and top with just a sprinkle of cheese.
Best: Fish or Shrimp Veracruz
Seafood cooked in the Veracruz style is usually grilled, baked, or braised with chopped tomatoes, onions, garlic, chiles, olives, lime, cinnamon, clove, and bay leaves. Garlic boosts immunity, and the antioxidants in tomatoes and cinnamon may help lower bad cholesterol.
Worst: The Chimichanga (aka Deep-Fried Burrito)
Naturally—but beware its unfried cousin, too. Even if it's filled with innocent stuff like black beans and tomatoes, a football-size burrito still takes a caloric toll.
Indian
Good: Chicken Tikka Masala
Cream aside, the sauce features a long list of herbs and spices with benefits ranging from stomach-soothing ginger to cholesterol-lowering coriander. If you're watching your weight, Margolin advises you pluck the chicken out of the sauce instead of pouring the whole thing onto your pile of rice.
Better: Palak Dal
A combo of stewed lentils and spinach, this entrée is made with yogurt, not cream. Lentils are high in fiber as well as heart-friendly folate and magnesium. Spinach has been shown to help prevent cancer and is packed with bone-maintaining vitamin K.
Best: Tandoori Fish or Chicken
Meat or fish cooked in a tandor oven is seasoned with spices, not fat, says Joanne Lichten, PhD, RD, author of Dining Lean: How to Eat Healthy in Your Favorite Restaurants. Complement your low-calorie protein with a few spoonfuls of curried lentils (ask for curry made with yogurt, not cream or coconut milk).
Worst: Lamb Curry with Nuts and Coconut Milk
The lamb is fine, but coconut milk packs 450 to 500 calories a cup. Combine that with nuts and the ghee (melted butter) also used in most recipes and this is over the top.
Italian
Good: Linguine alla Marinara
Classic pasta is a hit with nutritionists now that scientists have discovered that thelycopene in tomatoes is an antioxidant and major cancer fighter. "Marinara sauce also has half the calories of alfredo or carbonara," Dr. Lichten says. Garlic will help kick your cold, and olive oil provides vitamin E.
Better: Capellini Pomodoro
Pomodoro sauce boasts garlic, olive oil, high-fiber chickpeas, and basil, which contains flavonoids that help maintain cellular structure. Plus, "Capellini is lighter than other pastas," Margolin says.
Best: Pasta with Fruiti del Mar
A feast you can feel good about. "Because it's usually brimming with clams, mussels, scallops, shrimp, and squid, you're less likely to overeat," Margolin says. This bevy of seafood serves up omega-3s, B vitamins, magnesium, and potassium—all of which contribute to cardiovascular health.
Worst: Fettuccine Alfredo
The sauce alone has up 38 grams of fat in a 1/2 cup serving. Enough said.
Thai
Good: Shrimp Pad Thai
Good news: Peanut oil is delicious and nutritionally sound. "It has a monounsaturated fat content similar to olive oil, so it's healthy," Duyff says. Still, leave a few high-calorie peanuts on the dish when you're done.
Better: Pad See Ew
The ultimate comfort lunch, pad see ew combines thick, flat rice noodles and heaps of Chinese broccoli with egg, garlic, soy sauce, and a little sugar. Broccoli is a wonder vegetable that has been shown to ward off cancer, heart disease, ulcers, and cataracts while providing calcium.
Best: Pad Kra Prow
This spicy stir-fry has chile peppers, mushrooms, onion, and garlic saut? with fresh basil leaves. Chiles are anti-inflammatory cholesterol fighters; garlic and mushrooms strengthen your immune system; and basil helps maintain cells.
Worst: Masaman Curry
With coconut milk, potatoes, and peanuts over white rice, this dish combines one too many high-calorie ingredients—and it's so good:, it's tough to eat just a little.
Chinese
Good: Chicken and Cashews
Ideal if you're this close to ordering something fried and syrupy. "The protein in the chicken will fill you up, and the cashews will satisfy your craving for comfort food without the excess oil or sugar," Duyff says.
Better: Shrimp and Broccoli
A simple stir-fry isn't likely to have a lot of sauce, which means minimal fat. "Cancer-fighting broccoli is a great source of vitamins C and A as well as folate and fiber," Margolin says, while shrimp has less fat and fewer calories than chicken or beef.
Best: Buddha's Delight
Bean curd, rich in calcium and fiber, is accompanied by an array of vitamin- and mineral-packed vegetables and herbs, including bamboo shoots, water chestnuts, sprouts, snow peas, ginger, carrots, and mushrooms. Bonus ingredients: gingko nuts, which may improve memory and boost nervous system functioning.
Worst: General Tsao's Chicken
Chicken chunks are rolled in egg and cornstarch, then deep fried in oil and drowned in a sugary sauce. Delicious but deadly.
Brunch
Good: Buckwheat Pancakes with Real Maple Syrup
Whole grain buckwheat is one of the healthiest pancake choices, while syrup is a good source of energy-boosting zinc and manganese.
Better: Hot Oatmeal with Fresh Fruit, Walnuts, and a Jolt of Condensed Milk
Oatmeal is fiber fabulous, fruits will provide vitamins and antioxidants, walnuts supply almost all your daily omega-3 fatty acids, and a little condensed milk won't kill you.
Best: Feta and Spinach Omelet with Onions
This satisfying omelet, packed with nutrient-rich spinach, won't leave you feeling weighed down. "Feta is so full-flavored that just a little goes a long way," Margolin says.
Worst: Buttermilk Pancakes with Faux Syrup, Butter, and a Side of Bacon
Simple carbs, sugar, fat, and salt do your body no service.
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