The Best and Worst Takeout

More Healthy and Delicious Choices

• Chicken or vegetable fajitas: Sautéed with just enough oil to prevent sticking, they're one of the healthiest choices at many Mexican eateries. Ask for whole-wheat tortillas for more nutrients.
• Black bean soup: It'll fill you up (beans are packed with fiber) and, as a bonus, help prevent heart disease.
• Plain bean burrito: Ask for lettuce and salsa inside, and nix the cheese and sour cream to keep the calorie count down.

• Nachos: They're tasty, but the deep-fried chips, full-fat cheese and sour cream, and guacamole are a dietitian's nightmare.
• Tacos and taquitos: The shells are often deep-fried, and the meat is usually dripping with grease.
• Tacos and taquitos: The shells are often deep-fried, and the meat is usually dripping with grease.

• Tandoori anything: "The meat is marinated ahead of time in a mixture of spices and yogurt, then baked," says Carter. Even better, tandoori chicken is often made without the skin, lopping as much as 12 grams of fat off the total tally.
• Vegetarian curry: The more vegetables, the better.
• Dal: This pureed-lentil side dish is used as a spread and stuffing for bread. It's high in fiber and loaded with flavor.

• Samosas (fried beef or vegetable turnovers). They're coated with ghee, or clarified butter.
• Anything with coconut milk: Yummy, yes. But very high in fat.

• Vegetable-topped pies: Pile 'em on, but go easy on the olives, which add fat grams.
• Thin, whole-wheat crust: for extra fiber.

• White pizza: Lots of butter or oil, plus full-fat ricotta and mozzarella cheeses. Need we say more?
• Stuffed-crust pies: In the simplest terms: It's like a pizza within a pizza. You're probably getting twice the calories.