Many Greek and Middle Eastern dishes are prepared with olive oil, which is one of the better choices of oil but can add lots of calories. Some favorite ingredients like feta cheese and olives are high in sodium.

Tips:

• Ask for dishes to be prepared with less oil and served with high-sodium foods on the side.
• Ask for salad dressing and sauces on the side.
• Phyllo pastry dishes are usually high in butter, so skip them.
• Most Greek desserts are high in fat and sugar. If you want to splurge, split one with a friend.

Meat-stuffed appetizers	Appetizers with rice or eggplant
Fried calamari	Dolmas (rice mixture wrapped in grape leaves)
Baba ganoosh (eggplant appetizer)	Tzatziki (yogurt and cucumber appetizer)
Moussaka (lamb and beef casserole) and other creamy or cheesy entrees	Roast lamb; shish kabob; couscous or bulgur wheat with vegetables or chicken
Chawan mushi (chicken and shrimp in egg custard)	Roast lamb; shish kabob; couscous or bulgur wheat with vegetables or chicken
Gyro	Chicken pita sandwich
Spanakopita (spinach pie with egg and cheese)	Plaki (fish cooked in tomatoes, onions and garlic)
Pastries like baklava	Fruit