Guide to Eating Healthy At a Indian Restaurant

It appears you have not yet registered for BabyFit. To get a free nutrition and fitness plan and join our community click here....

Back to Dining Out Guide

Characterized By:

A number of vegetarian dishes. The menu usually features rich curries and creamy sauces, and a variety of intense flavors. Spices play an important role.

Common Ingredients:

Rice is a staple of many dishes. A variety of breads are also usually present at every meal. Indian cuisine often emphasizes more carbs and spices, and less protein. Legumes and vegetables are commonly used. Many dishes are prepared with butter, or are fried or sautéed.

Hidden Dangers:

Avoid fried appetizers like Puri (fried bread), samosa and pakoris.
Traditional Indian yogurt dressings are probably made with whole mile yogurt. Try to find versions made with lower fat content.
Ghee, a clarified butter used for basting, adds a lot to your fat numbers.
Hummus can be high in fat, depending on how it’s made. A quarter cup serving can pack 420 cals and 12g fat – but it can also offer a whopping 58g protein.
Muglai, a creamy curry sauce
Kheer, a rice pudding made with coconut milk, raisins and nuts can have over 500 cals.
Pork Vindaloo Curry. 620 cals
Rogan Josh. 500 cals, 30g fat
Lamb Pilaf. 520 cals, 35g fat
Coconut milk or oil dishes
Fried cheese appetizers
Alu Gosht Kari. 600 cals

Healthy Finds:

Dals (lentil dishes) are packed with antioxidants and vegetable proteins, and good sources of fiber.
Dhakla, a popular Dal, has 111 cals and 5g fat.
Rice-based dishes, called Pilafs or Biryanis, provide complex carbs and tons of flavor.
Vegetarian curries are among the most popular curry dishes and some of the most nutritious.
Naan (Indian yeast bread) has just 79 cals and 2g fat.
One 7-inch piece of Roti (baked whole-wheat bread) has just 60 cals and 1g fat.
Basmati Rice with veggies
1 large Pappadom has just 50 cals and 3g fat
Tandoori Chicken. 260 cals, 13g fat
Murgh Tikka. 300 cals, 4g fat
Chicken Tikka. 260 cals
Dhansak. 105 cals
Mulligatawny Soup

Kheer
(rice pudding)
Cream-based
curry
Beef or Lamb
Samosas
(fried veggie turnover)
Pakora

Modak
(steamed dumpling)
Vegetable-based
curry
Chicken or Seafood
Papadum
(crispy lentil wafers)
Gobhi Matar Tamatar

Watch Words:

Puri (fried bread)
Muglai (cream sauce)
Ghee (clarified butter)
Khopre (coconut oil)

Dals (lentil)
Biryanis or Pilaf (rice-based dish)
Pulka, Naan, Chapati, or Roti (bread)
Bulgur (cracked wheat)

The Big Tip:

Indian food is meant to be eaten in a group and cannot be served without a combination, making it the perfect cuisine to share. Ask your friends to come along – the more people to share with, the better!