There probably isn't a city in United States that doesn't by now have the whole panoply of ethnic restaurants. And we're not just talking the old stand-by Chinese or Mexican place. Now it's not uncommon to find Indian, Thai, Vietnamese and Korean restaurants in the most unlikely places. (In some parts of the country, sushi joints seem almost as visible as the golden arches).

Loaded with vegetables, legumes, tofu, and herbs and spices often absent from American restaurant food, ethnic cuisine can seem like a natural, "healthy" alternative. But beware: It often also comes with its share of unwanted fat and calories. Here are some things to be on the lookout for when ordering ethnic food.

East Asian

On the plus side, Chinese, Japanese, Singaporean, Vietnamese and Korean food incorporates lots of vegetables and tofu (a great low-fat protein alternative). Moreover, peanut oil (a mostly unsaturated fat) is generally the oil of choice for stir-fries. On the negative side, however, East Asian cuisine is no stranger to fried food, high-calorie sauces and sodium -- all bad for the heart and your skinny jeans. Your best bet is to keep an eye out for these words on a menu: steamed, broiled, stir fried and "low sodium." Good choices are: steamed whole fish; stir-fried chicken or shrimp and vegetables; moo shu chicken or shrimp; satay (grilled meat on a skewer); steamed dumplings; and brown rice. Steer clear of fried foods (for example, egg fu yung is like a fried omelet), and sweet and sour (generally means it's fried first). If your not sure, ask. A little knowledge goes a long way.