When dining at restaurants, take plenty of nutrition knowledge along with you.

With the fast pace and competitiveness of American society, dining out is a way of life for many people. Americans eat out an average of three to four meals a week. Unfortunately, in many cases, restaurant food often contains a lot of fat, sugar and sodium for taste and preservative value. It is possible, however, to eat healthy and choose wisely if you’re skilled at special ordering and knowledgeable about food preparation for different cuisines. The following information is an excerpt from my book The Pocket Personal Trainer, a total nutrition and fitness planner for busy people. In this column, we’ll look at four popular cuisines: Mexican, Italian, Oriental and Middle Eastern.

Mexican

Tips:

• Hold or limit guacamole and sour cream. Two tablespoons of guacamole has about 50 calories and 4 grams of fat (72 percent fat) and 2 tablespoons of sour cream have 45 calories and 5 grams of fat (100 percent fat).

• Hold or limit the chips. A typical basket of chips contains 1,040 calories and 43 percent fat.

• Hold the cheese or get it on the side. A one-inch cube of cheese has about 100 calories and 8 grams of fat (75 percent fat).

• Skip or limit the chile con queso dip. One cup has about 529 calories and 31 grams of fat (53 percent fat).

• Drink light beer or a wine spritzer instead of a margarita (90-100 calories versus 250 calories for the margarita).

• Split orders and take home half in a doggie bag. Share the praline or sopapilla, if you must indulge.

Here is a handy table for what foods to Be Aware of and what foods to Go for when ordering Mexican Cuisine:

Italian

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Tips:

• Hold the garlic bread (each slice can contain 135 calories of fat). Bring plain Italian bread instead.

• Hold, limit or use half of the grated Parmesan cheese, bacon, olives, pine nuts, cream sauce or extra oil.

• Order a wine spritzer instead of "mucho vino."

• Split your order and take half home for another meal or split with a partner.

• Order sorbet or fresh fruit in the place of cheesecake or split among three or more people.

• Have a cappuccino with skim milk for dessert.

• Order cheese pizza with white cheese only. Ask for half the regular portion of cheese.

Here's a handy table for what foods to Be Aware of and what foods to Go for when ordering Italian Cuisine.

Oriental: Thai/Japanese/Chinese

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Tips:

• Avoid or limit fried wontons or crispy fried noodles.

• Avoid fried appetizers.

• Have soup such as wonton soup, egg drop soup, vegetable soup or hot and sour soup instead.

• Opt for dishes prepared without nuts (usually cashews, peanuts, or almonds).

• Ask for dishes to be prepared with less oil in stir-fried dishes. Instead, opt for steamed or stir-fried with broth only.

• Ask for seafood or chicken in the place of beef or duck.

• Ask for more vegetables in place of meat.

• Ask for no MSG.

• Ask for miso on the side.

Here's a handy table for what foods to Be Aware of and what foods to Go for when ordering Oriental Cuisine.

Middle Eastern

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Tips:

• Choose vegetable salads or yogurt and vegetables for appetizers instead of fried items, such as falafel or tahini that is made with sesame seed paste and olive oil.

• Flat breads are also good appetizers with vegetables and pickles.

• Ask for dressings and sauce on the side.

• Hot tea or Turkish coffee is a good ending to meals.

• Ask for little or no oil in rice or cooking.

• Limit and share rich, sugary desserts such as baklava, kataif, rice pudding or zoolbia.

Here's a handy table for what foods to Be Aware of and what foods to Go for when ordering Middle Eastern Cuisine.

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