Ordering from a restaurant menu is kind of like playing The Price is Right. Guess what’s behind door number three? Is it fat laden curry, or high sodium mushu pork? Although you might feel overwhelmed by the mystery of the menu, here’s some tips for eating at certain ethnic restaurants.

Mexican Food

1. Don't eat the chips. The tortilla chips are full of fat and sprinkled with plenty of sodium. Share them with the person you went to dinner with or better yet, avoid eating them at all. Don’t hesitate to ask the waiter to take them away. Out of site (and reach), out of mind.
2. When you order look for food that is baked. Avoid food that says fried. If you don't know what the terms mean and the menu lacks translation ask the server to clarify it for you.
3. Avoid food that has the following descriptions: crispy, fried, refried beans, cheesy, and with guacamole. Try foods that are described as baked, grilled, and soft tortilla.
4. Go for black beans, and avoid refried beans which tend to be prepared with lard.
5. Don't order any topping. Avoid sour cream and guacamole. These are full of unneeded fat. Salsa is a nice alternative to these and is low in fat and high in vitamins and antioxidants. If you must have your sour cream and guacamole, order it on the side. Use sparingly.
6. Avoid fried foods. These foods include tacos, chimichangas, etc. You can substitute for soft tacos, and baked quesadillas.
7. Avoid food with ground beef in it. Chances is that it will have too much fat in it; try chicken instead.
8. Mexican food tends to have big portions. You might like to cut the portions in half and put in a to go box.
9. Mexican desserts tend to be fried and topped with honey. Avoid these desserts. If you really, really, really, really have to have desert, try to find an alternative, get fruits.

1. Avoid foods that are deep-fried or described as crispy. Steer clear of higher-fat protein ingredients such as duck and some cuts of pork.
2. Order steamed instead of fried rice. Keep the rice portions small. Even plain white rice has a high GI value, which gives you empty calories and can spike your blood sugar.
3. Ask about MSG (monosodium glutamate, which is often found in soy sauce and is frequently used as a flavor enhancer). Some people get headaches or nausea when they eat foods prepared with MSG; it also adds sodium to the food.
4. Beware of high-sodium foods such as soy, oyster, black bean and hoisin sauces. One tablespoon of soy sauce contains 1,000 mg sodium; the health guideline today recommends no more than 2,500 mg PER DAY.
5. Go for broke with vegetables. You'll typically find a wide variety of vegetables available, and don't be afraid to ask for extra vegetables with the foods you order.

1. Look for seafood as your protein source, both to limit saturated fat and to boost omega-3 fatty acids, both good strategies to keep your heart healthy.
2. Steer clear of coconut milk or cream. Many curry sauces are made with coconut milk, which makes them creamy, but extremely high in artery-clogging saturated fat. When in doubt, ask your server how the dish is prepared, and if it contains coconut milk or cream.
3. Avoid soups, which are often loaded with salt in Thai restaurants.
4. Salads are usually ok. You'll often find some delicious salads on Thai menus, and even better, the dressings are typically fairly low in fat.

1. Order an entree or soup prepared with tofu. Made from fermented soybean curd, tofu is an excellent low-fat source of protein and may also be a player in the fight against heart disease.
2. Beware of high-sodium ingredients found in many sauces and flavorings. Avoid foods marinated in soy or teriyaki sauce, choosing instead steamed foods that come with a sauce on the side. Miso dressing is high in sodium, so use it with care.
3. Sushi is a great way to get your omega-3’s; heart healthy oils. It’s also a wonderful protein source. But watch out for rolls and other fancy delicacies as these will not only contain high calorie (and high GI) white rice, but also tend to contain fat-laden mayo. Go for sashimi (no rice) for most of your dishes, and order fewer rolls.
4. Avoid tempura. Obviously fried, this is an awful way to turn healthy vegetables into fat bombs.
5. Teriyaki tends to be high in sugars, so use it sparingly. Don’t hesitate to ask for the sauce on the side.