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Ethnic Eating-Out Tips: Thai, Indian, and French

Fabulous foreign food doesn't have to be fattening
By
WebMD Weight Loss Clinic-Feature
Reviewed by Louise Chang, MD

Many of us already know how to navigate the menus at fast-food, family style, Mexican, and Italian restaurants but what about more exotic cuisines like Thai, French, and Indian?

Follow the tips below for healthy meals in these delicious ethnic restaurants.

Thai

This cuisine is growing in popularity, in part because of its reliance on vegetables and focus on healthy foods.

The foods and spices are aromatic, Asian, and easy to enjoy. Spicy dishes can be modified to suit your tastes while retaining flavors that are not familiar in most home kitchens.

Brown rice has found its way onto hip Thai restaurant menus across the country and is a great way to add more fiber to your meal.

ChooseAvoid
Sauces: lemon grass, lime, curry, sweet and sour, basil, chili, fish sauceDishes made with coconut or coconut milk
Stir-fried, sautéed, and braised dishesSauces with peanuts
Thai saladsFried foods, including fried spring rolls
Basil rolls"Mee-krob" -- crispy noodles
Broth soups 
Any dish with lots of vegetables 
Bean thread noodles 
Seafood, tofu, poultry, lean meats 
"Satays" -- skewered meat

Indian

Indian curries resemble Thai food, and can be ordered to your desired degree of spiciness. Enjoy a serving of raita, a cucumber-and-yogurt side dish designed to balance the spiciness of Indian food.

Chutneys are blends of dried fruits and spices (with a texture similar to preserves) that often accessorize curries.

ChooseAvoid
Basmati rice"Ghee" -- clarified butter
Legumes (chickpeas and lentils)"Molee" -- coconut milk or cream
Vegetable dishesAny kind of fried foods
Yogurt-based saucesHigh-fat beef and lamb dishes
Lean meats, poultry, and seafoodCreamy curry sauce
Mulligatawny or lentil soup"Korma" -- cream sauce
"Papad" -- baked lentil wafer(Limit portions of coconut and nuts)
Tikki, tandoori, or kebab preparations 

French

A recent bestseller claims that "French Women Don't Get Fat," so you might assume theirs is a low-calorie cuisine. Nothing could be farther from the truth. The portions may be smaller, but French foods tend to be high in fat and calories.

Simple is the best approach in French restaurants, as it is the sauces that are usually loaded with fats and calories.

ChooseAvoid
Broth-based soupsCream soups
Plain vegetablesCream or cheese sauces: au gratin, hollandaise, béarnaise, béchamel
Vegetable salads with light vinegar-based dressingCaesar salads or any with creamy dressings
Wine or mustard sauces without creamAnything fried or seasoned with breadcrumbs
Roasted or grilled lean meats, poultry, and fishPate, fatty meats, duck, and sausages

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