Say Yes to Indian Food

Spice up your night with the tastes of India without worrying about your waistline. All you have to do is know the best foods to choose while you're out. Lucky for you, we've got the solution!

Follow nutrition expert Hope Warshaw's Eat Out, Eat Right: The Guide to Healthier Restaurant Eating when dining at your favorite Indian spot. Maybe you can even splurge for mango lasse, if you're good!

Green Flag Words


  • Skinless chicken
  • Shrimp and other seafood (not fried)
  • Baked leavened bread made with whole wheat flour
  • Papadum
  • Vegetables—tomatoes, onions, spinach, and potatoes
  • Ginger and garlic
  • Nuts
  • Dried fruit
  • Lentils, chickpeas and peas (matta)
  • Potatoes
  • Indian spices and combinations—curry, garam masala, saffron
  • Basmati rice (pullao)

Cooking Methods/Menu Descriptions/Names

  • Tikka
  • Tandoori
  • Cooked with or marinated in yogurt
  • Cooked with onions, tomatoes, spinach, peppers, potatoes, or peas
  • Masala
  • Paneer (homemade cheese)
  • Marinated or cooked in Indian spices
  • Indian hot spices
  • Garnished with dried fruits
  • Chutneys—mango, mint
  • Pickle
  • Raita
  • Dal (lentils)
  • Kebab

Red Flag Words


  • Ghee
  • Molee (coconut)
  • Coconut milk

Cooking Methods/Menu Descriptions/Names

  • Fritters
  • Fried, deep-fried
  • Dipped in batter, chickpea batter
  • Korma (cream sauce)
  • Stuffed and fried
  • Sautéed in butter, served in butter sauce
  • Creamy curry sauce

Excerpted from Eat Out, Eat Right by Hope S. Warshaw, MMSc, RD, CDE. Copyright © 2008 by Hope S. Warshaw, MMSc, RD, CDE. Excerpted by permission of Surrey Books, a division of Agate Publishing. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.

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