These suggestions will help you savor the exotic, while keeping calories, fat, cholesterol and sodium under control.
Look for: Stir-fried (ask to have it prepared in little or no oil) or steamed dishes with lots of vegetables, steamed rice, poached fish, and hot and sour soups.
Avoid: Fatty spareribs, fried wontons, egg rolls, shrimp toast and fried rice. To limit sodium, ask that your food be prepared without salt or monosodium glutamate (MSG). Request soy sauce (high in sodium) and other sauces on the side.
Look for: Steamed shellfish, roasted poultry, salad with dressing on the side, and sauces with a wine or tomato base, such as bordelaise or a la Provencal.
Avoid: French onion soup (high in sodium; high in fat if it has cheese), high-fat sauces (bechamel, hollandaise and bearnaise), croissants and pate.
Look for: Plaki (fish cooked with tomatoes, onions and garlic), chicken kebabs (chicken broiled on a spit with tomatoes, onion and peppers), or a Greek salad.
Avoid: Dishes with large amounts of butter or oil, such as baba ghanouj (eggplant appetizer) and baklava (dessert made with phyllo dough, butter, nuts and honey). To limit sodium, avoid olives, anchovies and feta cheese.
Look for: Marinara (tomatoes with garlic and onions), Marsala (based in wine), clam sauce and pasta primavera with fresh vegetables and a small amount of oil. Simply prepared fish and chicken dishes also are good choices.
Avoid: Pasta stuffed with cheese or fatty meat and dishes with cream or butter sauces. Veal scaloppine and parmigiana (cooked with Parmesan cheese) contain added fat.
Look for: Steamed rice, soba or udon noodles, yakisoba (stir-fried noodles), yakitori (chicken teriyaki), shumai (steamed dumplings), tofu, sukiyaki, kayaku gohan (vegetables and rice).
Avoid: Shrimp or vegetable tempura, chicken katsu, tonkatsu (fried pork), shrimp agemono, fried tofu (bean curd).
Look for: Grilled fish, shrimp and chicken with salsa made of tomato, chilies and onion. Order corn tortillas (they're lower in fat and calories than are flour tortillas) as long as they aren't deep fried. For a side dish, order rice or beans (black, pinto, refried). Make sure your side dishes aren't cooked with fat or lard -- ask your server about this.
Avoid: Dishes with large amounts of cheese, sour cream, and guacamole. Chips also can add a lot of fat and calories.
Reprinted from The Mayo Clinic Diet, copyright 2010 Mayo Foundation for Medical Education and Research. Published by Good Books (www.GoodBooks.com). Used by permission. All rights reserved.
About Donald Hensrud, M.D.
Donald Hensrud, M.D., M.P.H., is chair of the Division of Preventive, Occupational, and Aerospace Medicine and a consultant in the Division of Endocrinology, Metabolism and Nutrition at Mayo Clinic, Rochester, Minn. He is also an associate professor of preventive medicine and nutrition at the College of Medicine, Mayo Clinic. A specialist in nutrition and weight management, Dr. Hensrud advises individuals on how to achieve and maintain a healthy weight. He conducts research in weight management, and he writes and lectures widely on nutrition-related topics. He helped publish two award-winning Mayo Clinic cookbooks.
About Mayo Clinic
Mayo Clinic is the first and largest integrated, not-for-profit group practice in the world. Doctors from every medical specialty work together to care for patients, joined by common systems and a philosophy that the needs of the patient come first. Over 3,600 physicians and scientists and 50,000 allied staff work at Mayo, which has sites in Rochester, Minn.; Jacksonville, Fla.; and Scottsdale/Phoenix, Ariz. Collectively, Mayo Clinic treats more than 500,000 patients a year.
For more information, please check out Mayo Clinic Diet
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.