Japanese

Skip anything battered and fried. If you eat two tempura prawns (500kJ/8g fat), and katsudon pork with rice (4,600kJ/
39g fat), you’ll consume a total of 5,100kJ
and 47g of fat. That’s almost the same energy content as four Mars Bars!

Pick dishes with fish or lean meats. A meal like a miso soup (150kJ/1g fat), with chicken teriyaki (1,090kJ/9g fat) and steamed rice (870kJ/0.3g fat) will only set you back 2,110kJ and 10.3g of fat. Also try salmon, which has omega-3 fatty acids
that help protect your heart.

The verdict: Japanese can be a very healthy, low-fat option, but beware of fried foods, which increase the kJs without adding to the nutritional content of the meal.

Mexican

Skip high-energy side dishes. For example, a meal of nachos (with beans, cheese, salsa and chips – 1,590kJ/23g fat) with guacamole (301kJ/6.8g fat) and
sour cream (872kJ/22.2g fat) will hand
you over 2,763kJ and 52g of fat.

Pick dishes that come with guacamole and sour cream on the side, so you can control your intake. Eating a meal such as chilli con carne with beans and mince (1,400kJ/14g fat), tortilla (210kJ/1g fat), and ¼ cup salsa (230kJ/5g fat) will only be 1,840kJ and 20g of fat. Look for ingredients like refried beans, soft taco, burrito, fajita, paella, and salsa dip with fresh tortilla.

The verdict: In theory, most of the ingredients are healthy; the problem is the huge portion sizes. Ask for an entree size, or share with a friend.

Thai

Skip fried rice as it’s double the kilojoules. A dish like tod man (833kJ/10.4g fat), with massaman curry (2,840kJ/57g fat) and fried rice (1,506kJ/14g fat) is around 5,179kJ and 81.4g of fat. Watch out for battered or fried meat dishes, such as honey chicken, coconut milk (like in laksa), satay dishes, fried spring rolls … and, of course, fried rice!

Pick clear soups and stir-fried vegies. Swap the above meal for tom yam with seafood (420kJ/3g fat), pad Thai (1,716kJ/23g fat) and steamed rice (870kJ/0.3g fat), and you’ll only consume 3,006kJ and 26.3g of fat. 

The verdict: The great thing about Thai food is that loads of dishes include more vegetables than meat, which is great for your waistline. They’re also usually made quickly so that few nutrients are lost
due to over-cooking. Yum!

Italian

Skip creamy pasta sauces. A meal with a creamy sauce such as carbonara pasta (3,980kJ/45g fat) and two small slices of garlic bread (508kJ/5.6g fat) will be about 4,488kJ and 50.6g of fat. Also, watch out for pepperoni/salami-laden dishes.

Pick a vegetarian version without cheese: a healthier option is two slices of thin crust veg pizza (581kJ/4.6g fat), with a total of 1,162kJ and 9.2g of fat. Pizza can be a good choice if you choose carefully, and always ask for a thin crust.

The verdict: Moderation is the key here. Look for tomato-based sauces, marina sauce, veg pasta with tomato sauce, and go slow on the parmesan!

Indian

Skip creamy curries: Indian also has lots of gee- (fat) based meals. Something like a samosa (450kJ/5.2g fat), curry puff (500kJ/7g fat), butter chicken (1,880kJ/30g), and naan bread (1,137kJ/5.5g fat) is around 3,967kJ and 47.7g of fat.

Pick spice-based dishes, as they’re a great way to get flavour without the fat. Try tandoori chicken (1,090kJ/13g fat), cucumber raita (190kJ/2g fat), roti (250kJ/0.5g fat), and ½ cup steamed rice (435kJ/0.2g fat). That’s a total of 1,965kJ and 15.7g of fat.

The verdict: Indian can be bad for you if you don’t choose wisely. Good options are chicken/prawn masala, tandoori chicken, dahl, cucumber raita, roti, and steamed rice.