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What to Eat/What Not To Eat: Indian Restaurants

By: Caley Walsh

Despite traditionally being full of vegetables and super-foods such as lentils, Indian food served at restaurants is not always particularly healthy. Use this guide to help you make healthier choices at Indian restaurants.


What to Eat

  • Chapatti- This thin, whole wheat bread is a good alternative to the more standard nann, which is usually made from white flour and lots of butter.
  • Tandoori- Tandoordi dishes are marinated in spices and baked. This generally comes to less sauce and is often served as an appetizer, but will easily give you enough meat for your meal.
  • Tikka- Tikka dishes are oven-roasted with spices. Just ask for any sauce on the side.
  • Dal- Dal or dal-based sauces are made from lentils, which are very good for you.
  • Sauce on the side- Ask for your sauce on the side and only put a few tablespoons on your dish.


What Not to Eat

  • Korma- Kormas are cream sauces, generally with coconut milk.
  • Samosas and Pakoras- These are generally fried vegetable and dough appetizers.
  • Saaq Panner- This is a spinach and cheese dish with a creamy sauce.Try papadoms (baked lentil wafers) instead for a starter.
  • Ghee- Avoid rice and other dishes cooked in ghee (clarified butter). Pilafs are generally a good choice.


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