Greek/Mediterranean

EAT THIS

* House, Greek, Chef and Caesar Salads - traditional Mediterranean cuisine is a celebration of fresh, crisp vegetables and light vinaigrette dressings. Watch out for "salads" primarily made of fatty meats and cheeses (antipasto), and practice portion control with the olives and crumbled feta.
* Kakavia Dishes - these dishes start with a healthy base of tomatoes, zucchini, onions, leeks, celery, fresh herbs and lemon juice, and usually includes a hearty serving of fish or shellfish. As if that weren't nutritious (and delicious) enough, the lean proteins are traditionally cooked in a broth instead of fried in oil. 
* Kabobs - these are one of the best options on any Greek menu.  Lean meat and vegetables are grilled on skewers, then served with rice, bread and sauce. Request tzatziki sauce and whole-wheat pita, if you can. 
* Souvlaki and Shawarma - much like kabobs, lean grilled protein is the star of these dishes, though souvlaki and shawarma are thought to contain more tender, flavorful meat than kabobs.  They are also usually served as a sandwich, but you can simply order the meat over a bed of lettuce or veggies.  Chicken is the leanest protein choice here, though lamb and beef souvlaki and shawarma are comparably healthy.

AVOID THIS

* Spanakopita and Kalamari - skip right over these fat-bomb appetizers and their deep-fried cousins. 
* Avegolemono - this lemony soup is a staple in Greek cuisine, but all of the white rice and heavy cream it contains makes it a hidden carb-and-fat trap.
* Antipasto Salad - even though it has "salad" in the name doesn't mean it's healthy, and it's best to avoid this dish of fatty meats and cheeses if you're watching your calorie and fat intake.
* Falafel - crushed chickpeas are mixed with flour (or other thickening agent), then deep-fried.  The chickpeas are a good source of fiber, but any nutritional benefit is overpowered by all of the fat and empty carbs.
 * Moussaka -  this traditional Greek dish is made by alternating layers of fried eggplant and fatty beef or lamb with a béchamel sauce (made with butter, oil, and eggs). A typical portion is off the charts in calories, fat and sodium.
* Gyro Meat - don't be deceived by this seemingly-innocent dish; gyro meat contains more than twice the amount of fat that it does protein.  With all of the lean, grilled meat options available elsewhere on the menu, gyro meat comes in dead last as far as nutrition, calories and fat content.