When you're not the one in the kitchen, making healthy choices can be confusing and stressful. Most of us end up over-eating without knowing it or chosing what we thought were healthy dishes only to realize that they were given a butter bath. But when you arm yourself with a little info you can dine or take out with confidence. Every cuisine offers options that let you enjoy its flavors without that postmeal regret. Dig in!— Stephanie

STRATEGY
Cuisine Guides
Use these tips anytime you step into a restaurant or order in. The more familiar you get with them, the more of a pro you'll be when you eat out. Unfortunately, you'll probably have to take a pass on some favorites, but fear not as there are always delicious alternatives. And if you do occasionally indulge, remember that it's just one meal! The key is to order with confidence.

Chinese
Start with: Hot & sour, egg drop, or won ton soup; or steamed vegetable dumplings
Entrees: Choose a veg-heavy entree, especially ones with veggies that soak up less sauce (think string beans, broccoli, and snow peas instead of eggplant or spinach).
Be careful! Entrees tend to be big, so split one with a friend or bring half home. Substitute brown rice for white rice (remember brown and fried should not be the same), and ask for sauce on the side (limit yourself to 3 tbsp. max). Oh and eat with chopsticks! They slow you down (and eliminate some of the sauce ... double bonus.)
SKIP: General Tso's chicken (it hurts, I know...)
Stephanie suggests:
*Steamed moo-shu vegetables (leave the pork out of it!) (keep to 2 pancakes and 3 tbsp. sauce). You can always ask for lettuce wraps instead of pancakes.
*Egg drop soup + order of steamed veggie dumplings


Indian
Start with: Salad or lentil/tomato soup sans cream.
Entrees: When it comes to entrees, look for the words "tandoori," "tikka," "kebabs," and "from the grill." Limit dishes that contain the words "masala," "paneer," and "korma." (See the left column for a breakdown of terms!) Cut spiciness with raita (cucumber yogurt) instead of extra rice. And limit chutneys to 2 spoonfuls (they're full of sugar).
SKIP: Naan and samosas (again hard, I know)
Stephanie suggests: 
*Tandoori chicken + dal (protein-rich beans) + raita

Italian
Start with: Grilled octopus or calamari, prosciutto with melon, insalata mista, or minestrone soup.
Entrees: If you order pasta, ask for an appetizer portion and pair it with a vegetable side dish. If you choose meat, go for steamed, broiled, al forno (prepared in the oven), and alla griglia (grilled). Pair a lean meat with 2 veggie sides. Stick to tomato-based sauces (marinara, primavera). If you're nervous about carbo loading,  combine two apps or few sides to make a meal.
SKIP: Dishes with creamy, buttery sauces (Alfredo, vodka, carbonara) and fried options like rice balls or calamari fritti
Stephanie suggests:  
*Double app: grilled calimari + salad (beet and goat cheese; artichoke and fennel; arugula and shaved Parmesan)
*Shrimp marinara + broccoli rabe
*Side of meatballs + sauteed spinach

Thai
Your best bet: Order 2 apps as your entree. Combine any of these: tom yum soup, summer rolls, papaya green salad, steamed dumplings, sliced beef salad, chicken satay (2 spoonfuls max of dressing on the side).
Entrees: If you order a main dish, pick a veggie stir-fry made with lemongrass, ginger, basil, or other Thai herbs and vegetables instead of coconut curries or peanut sauce. Ask for a half-portion of rice.
SKIP: Pad Thai, coconut curries
Stephanie suggests:
*Choose 2: Summer rolls, papaya salad, chicken/shrimp/veggie satay

Mexican
Keep in mind: This cuisine seems scary, health-wise, but can actually be very clean. Remember to choose guacamole, sour cream, OR cheese -- 1 of the 3.
Start with: Jicama to accompany the guacamole shared by the table. Plate 2-3 tbsp. of guac -- no extra dipping. If you don't eat the guacamole, start with ceviche (fresh seafood dish).
SKIP: Burritos (with wraps), meat quesadillas with sour cream and/or guacamole.
Stephanie suggests:
**Tacos: Choose fish/veggie/chicken tacos and keep to 2 small soft corn tortillas.  
**"Naked" burrito (no wrap) and choose rice OR beans; 1 out of 3 condiments (see above).  Skip the built-in bean and rice sides! 
**Fajita: If having the shell, keep to 1 tortilla. 

Japanese
Start with: Edamame (keep to 15 pods) or miso soup.
Entrees: Stick to 1 serving of rice (1 roll/6 pieces or 4-5 pieces of sushi). Ask for brown rice when possible. Many ask for the rolls to be split into 12 pieces so you feel like your have more.
Or try naruto rolls or sashimi cucumber rolls instead (these have the fish + avocado wrapped in cucumber/no rice).
Oh, and sake has twice the calories of other wine (39 calories per ounce). Just saying...
**Drink at least 2 glasses of water, Sushi is salty!**
SKIP: Spicy/crunchy rolls
Stephanie suggests:
*1 salmon avocado roll (with brown rice) + 4-8 sashimi pieces (depending on your hunger level and size) + salad

French
Start with: Mesclun salad, beet salad, raw bar selections (oysters, shrimp cocktail, etc.), carpaccio, or a clear soup (mushroom or asparagus).
Entrees: The leanest dishes are moules mariniere (mussels in white wine and herbs), bouillabaisse (fish stew), and grilled or roasted fish. Chicken paillard and roasted chicken (sans skin) are good, too. Healthy preparations include au jus, au naturale, rotisserie, steamed, grilled, poached, and en papillote.
What about sides? Go for haricots verts, grilled asparagus, sauteed spinach, Brussels sprouts, or ratatouille. (If you must get frites, split one order among the table.)
SKIP: Meat covered in butter or cream sauce, steak frites. 
Stephanie suggests:
*Mussels without the frites and sauteed spinach instead
*Salmon + lentils + ratatouille