The typical stateside versions of Chinese, Italian, and Mexican, the three most popular types of ethnic food in the U.S., also have the most dietary pitfalls. Popular dishes like General Tso's chicken, fettucine alfredo, and enchiladas with refried beans and rice can contain more saturated fat, calories, or salt than you should get in a whole day, let alone in a meal, according to a nutritional analysis published in 2002 by the Center for Science in the Public Interest. A dish of kung-pao chicken, one of the worse offenders, packed 1,620 calories, 2,610 milligrams of sodium (well above the recommended daily limit), and 76 grams of fat.

Restaurants are not required to disclose nutritional information, but public-health advocates have put increasing pressure on lawmakers to mandate that national chain restaurants provide that information. Some "ethnic" chains already do so voluntarily on their Web sites. For example:

• Chevy's Fresh Mex (www.chevys.com) provides complete nutritional information for some salads, entrees, and sides.

• The Olive Garden (www.olivegarden.com) offers nutritional information on its "Garden Fare" menu, but not for other dishes.

• P.F. Chang's China Bistro (www.pfchangs.com) provides calorie and fat counts, but not sodium, on all dishes.

• Romano's Macaroni Grill (www.macaronigrill.com) has comprehensive calorie, fat, and sodium counts for all dishes on the menu.


What you can do

At Chinese restaurants, get sauces on the side, or substitute a light sauce (see below) for a heavy one (like duck, orange, or sweet and sour) or a very salty one (like soy). Choose the dishes with vegetables, not just meat. At Mexican restaurants, "Ask for sour cream and cheese either on the side" or skip it altogether, suggests Lola O'Rourke, R.D., a nutrition consultant in Seattle and spokeswoman for the American Dietetic Association. "Instead, have extra salsa. It's low calorie, very healthful, and has great flavor." With Italian food, share an entree with a friend, or take half home. With all three, avoid fried items, and ask for less oil whenever possible. And ask your server whether the restaurant offers a special "light" menu or certain dishes for health-conscious diners.

• Steamed dishes or those with garlic (pictured), black-bean, or wine sauce. • Plain steamed rice, preferably brown.		• "Primavera" dishes (pictured; indicates vegetables). • Side portions of pasta with marinara, clam, or Bolognese sauce.		• Chicken or shrimp fajitas with black beans (pictured). • Soft tacos, preferably made with corn. (Flour tortillas might be cooked in lard.)
• Kung-pao chicken (pictured) and sweet- and-sour dishes; both are deep-fried. • Spareribs.		• Fettucine alfredo (pictured). • Breaded and fried dishes like chicken, eggplant, or veal parmigiana.		• Chimichangas (pictured; deep-fried). • Crispy tortillas and chips. • Refried beans.

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Center for Science in the Public Interest.  Jacobson MF, et al.  "Restaurant Confidential," New York: Workman Publishing, 2002.

This article first appeared in the September 2006 issue of Consumer Reports on Health