The Best and Worst Menu Picks

MEXICAN

Skip Chicken Burrito (1,530 calories, 68 grams of fat).
In theory, chicken, beans, and rice are healthy. But restaurants serve them in a football-size portion alongside a glob of sour cream.
Pick Chicken Fajita
Feast on the sizzling chicken, onion, and pepper dish for just 330 calories and 11 grams of fat. Half a tortilla adds another 200 calories.
Even healthier Chicken Soft Taco
One contains 210 calories and 11 grams of fat.
Watch out for Tortilla Chips
Just 15 of these triangles pack 192 calories and 10 grams of fat.

JAPANESE

Skip Shrimp Tempura Roll (544 calories, 13 grams of fat).
The word "tempura" is code for battered and deep-fried.
Pick Miso Soup, a Salmon-Avocado Roll, and a Cucumber Roll (525 calories, 12 grams of fat).
Salmon's omega-3 fatty acids and the avocado's monounsaturated fats both protect your heart.
Even healthier Salmon Sashimi
Subbing this rice-free choice for a roll will save you 140 calories and 3 grams of fat.
Watch out for Spicy Sauce
A tablespoon of this condiment has 99 calories and 11 grams of fat.

DINER BRUNCH

Skip French Toast with Syrup and Sausage (1,260 calories, 65 grams of fat).
You'll take in 26 grams of saturated fat.
Pick Two Eggs, Fruit Salad, and an English Muffin (470 calories, 22 grams of fat).
This combo provides enough protein to power you through the morning.
Even healthier Egg Whites or an Egg Substitute
The switch trims 108 calories and 9 grams of fat.
Watch out for Butter
A pat adds up to 100 calories, so ask for a dry English muffin and spread on jam.

ITALIAN

Skip Chicken Parmesan (1,340 calories, 78 grams of fat).
Chicken is lean, but not when it's fried and smothered in cheese.
Pick Minestrone (100 calories, 1 gram of fat).
Order it with a half serving of spaghetti marinara (410 calories, 8 grams of fat). Research shows that a soup starter can help curb your appetite— and your calorie intake.
Even healthier Pasta Primavera with Red Sauce
Request the dish with extra vegetables.
Watch out for Garlic Bread
Two small slices contain 273 calories and 11 grams of fat.

CHINESE

Skip Kung Pao Chicken (1,620 calories, 76 grams of fat).
One serving has more fat than two Big Macs and a side of fries.
Pick Szechuan Shrimp of Shrimp and Garlic Sauce
(465 calories, 10 grams of fat for half a serving).
Because most of the oil and sugar is found in the sauce, ask for it on the side and drizzle a little over the top.
Even healthier Steamed Chicken and Broccoli
This satisfying dish has just 280 calories and 12 grams of fat.
Watch out for Egg Rolls
Hold this fried extra to save 190 calories.