Stir-fried dishes (veg, chicken, or seafood); bean curd with mixed
vegetables; chop suey; moo goo gai pan; plain rice
Indian
Dishes made with coconut milk and ghee (clarified butter); pooris and
parathas (fried breads).
Dal (legume dish); vegetable curries; pilafs; tandoori chicken or fish;
chapatis (baked breads); raita (cucumber and yogurt).
Japanese
Tempura, tonkatsu, torikatsu, and katsudon (deep-fried dishes).
Chicken or fish teriyaki; tofu dishes; sashimi; sushi; "yaki-mono'
(means broiled); broth-based soups; udon (noodles); Japanese casseroles (nabe-mono);
noodles used in soups (nenrui).
Middle Eastern and Greek
Kibbeh (lamb and butter); lamb; baklava; dishes made with phyllo dough;
spanakopita; tyropita; falafel.
Pasta with the following sauces; red or white clam, marinara, or
wine-based; chicken cacciatore; minestrone; Italian Ices.
French
French onion soup; hollandaise, bearnaise, and bechamel sauces; au
gratin and creamed dishes; ris de veau, boudin; foie gras; quiches;
cassoulet; fondue; duck a l orange; tripe a la mode.
Steamed mussels; salad, wine sauces; bouillabaisse; poached fish and
fish in papillote; coq au vin; poulet aux fines herbes.
Mexican
Beef and cheese chimachangas; tacos; tostadas; guacamole; refried beans
made with lard; sour cream; flour tortillas; chips.
Choosepancakes instead of breakfast
sandwiches such as egg,cheese, or sausage biscuits.
Avoid croissants and biscuits. They are high in fat.
English muffins or bagels are a better choice. Order them dry. Ask for butter, margarine, or cream cheese on the side so that
you can limit the amount you use.
Lunch and Dinner Tips
Avoid deep-fried chicken and fish. They are often
higher in fat than beef because the batter coating absorbs large
amounts of oil. Choose grilled types instead.
Order sandwiches without mayonnaise or sauces that
are high in fat.
Choose small, plain burgers and sandwiches. Ask for condiments such as lettuce, tomato, onion, pickles, catsup,
and mustard.
Order pizza with vegetable topping instead of
sausage, pepperoni, ham, bacon, olives, or extra cheese. These are high in fat.
Fill a baked potato with low-fat items from the
salad bar.
Order low-fat milk, juice, iced tea, or diet soda
instead of a milkshake. Milkshakes are very high in fat (8 to 15 grams).
Bring fresh fruit from home to round out a fast-food
meal.
