Best Picks

Go Easy On

Japanese  

Teriyaki beef, chicken, or shrimp; yakitori chicken; miso soup; stir-fries; sushi; sashimi; noodle soup dishes

Tempura dishes

Italian  

Pasta with tomato or marinara sauce; salads with low-fat dressings; pizza with lots of vegetables and light on cheese; minestrone soup

Fried veal; chicken parmigiana; double cheese pizza with fatty-meat toppings, cream sauces

Mexican

Chicken fajitas, enchiladas, soft-shell beef taco, vegetarian burrito (hold the sour cream and cheese); salsa

Nachos and cheese, guacamole, refried beans, fried taco shells

Greek

Lean souvlaki or chicken kebab with salad, dressing on the side

Tzatziki or other high-fat dips, stuffed pastry

Burgers

Plain or veggie burger with lettuce, tomato, pickle, and onions; grilled chicken on a bun<

Fries, onion rings, mayonnaise, bacon, and cheese topping

Chinese

Soups; mixed vegetables; steamed rice, steamed dim sum; stir-fries

Egg rolls, chicken wings, any deep-fried dishes

Deli

Turkey, chicken breast, lean corned beef, pastrami or roast beef sandwiches; dill pickles; green salad

Cheese, sausage, or salami sandwich,

potato salad with mayonnaise dressing

Sub Shops

6-in. (15-cm) sub on whole wheat with turkey, beef, chicken, or seafood, lots of veggies, low-fat mayonnaise

Club, meatball, or deep-fried chicken, high-fat sauces

Chicken

Roast chicken sandwich or wrap, chicken club, grilled chicken salads, barbequed chicken (remove skin)