healthy indian food

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Best bet: Tandoori dishes—they're roasted rather than fried, which keeps the calorie and fat counts down. Grilled meats are another healthy choice. And pick one carb— naan bread or traditional basmati rice, not both.

Stay away from: Sauces and curries made with cream, like masala or pasanda. If you're really craving those flavors, order the dish, but scoop the protein out of the sauce and onto another plate before you add your vegetables and bread or rice. That way, they won't soak up any excess sauce, Scritchfield says. Dishes with ghee, the clarified butter that's common in Indian cooking and has gained popularity recently among Paleo followers, should also be consumed in moderation because ghee, like any butter, is high in saturated fat and calories.