Chinese Food

Many of our favorite dishes, like sweet and sour chicken and many stir frys, contain deep fat fried meats that are full of fat. There are some lower fat options. Hot-and-sour soup, wonton soup, chicken chow mein, chicken or beef chop suey, mushu chicken, stir-fried meat with vegetables, velvet sauce, steamed rice, and fortune cookies are all lower fat choices.

Italian Food

The trick is in the sauce. Pastas with red sauce instead of white (cream) sauce are a better choice. There are also fried dishes like eggplant parmesan or chicken parmesan that are loaded with fat. Large amounts of cheese, olive oil, and fatty meats, like sausage and prosciutto, can add a lot of fat to a dish. Some low fat options include minestrone, breadsticks, pasta with red clam sauce or marinara sauce, chicken or veal cacciatore, veal picata, Italian ices, or cappuccino. You can also pack a pizza with vegetables to make this a lower fat choice.

Mexican Food

Be careful with the toppings. Lots of components of Mexican fare, like beans, corn, tortillas, and tomatoes are all low in fat. But, after you add the cheese, sour cream, and guacamole you can have a dish with an enormous amount of fat. Limit the amount of these extras and also watch out for fried tortilla shells. Next time try salsa, gazpacho, red beans and rice, soft chicken tacos, refried beans (no lard), taco salad (without the shell), chicken and rice, fajitas, or burritos for a lower fat Mexican fiesta!

Indian Food

Indian food is almost completely vegetarian. It focuses on spicy vegetable combinations. Some chicken and vegetable dishes contain low fat sauces made with yogurt, and brown rice is a staple on many plates. A few things to look out for are dishes made with coconut milk or cream. Also, keep in mind that ghee is made from butter. You can find low fat options that include lentil and chickpea curries, chicken and vegetables, chicken rice pilaf, basmati rice, raita (cucumber and yogurt sauce), naan (bread baked in a special tandoori oven), and fruit and vegetable chutneys.

Japanese Food

Japanese restaurants feature dishes with vegetables and small portions of chicken, seafood, and beef. Glazes and sauces are typically made with lean ingredients: broth, soy sauce (high in sodium), rice wine, and sake. Steer clear of tempura (battered and fried) foods. Enjoy low fat options that include miso and bean soups, most grilled meats or seafood, teriyaki chicken, yosenabe, sukiyaki, udon (noodles), shabu shabu, steamed rice, rice noodles, and green tea.