Experiencing worldly flavors doesn't have to mean unhealthy diet choices. Use these helpful tips for finding the most health-conscious, yet delicious, options at your local ethnic eateries.

Chinese
The perks: Chinese cuisine features a great assortment of vegetables, seafood, lean meat (such as poultry), and tofu.

The drawbacks: Chinese food has a notoriously high sodium content. So, if you're reaching for the soy sauce, opt for a lower-sodium version, such as La Choy® Lite Soy Sauce, which has 50% less sodium than the original. And as always, be wary of fried foods—such as noodles, rice, or even delicious wontons. They can add unwanted calories to an otherwise health-conscious dish.

Your eat-well plan: Start out on the right foot with wonton soup or hot-and-sour soup. Choose anything steamed over fried options. For example, try steamed dumplings and a side of steamed rice with your entrée. And you don't have to give up your egg roll either! Just order it steamed, rather than fried. Some smart entrée choices include: lo mein, chow mein, or chop suey. Also, when possible, opt for leaner proteins such as chicken, shrimp, or tofu.

Menu tips: Lo mein refers to noodles that have been boiled and tossed with veggies and sauce (read: never fried), so this is a helpful thing to look for on the menu.

Mexican
The perks: Mexican food can be a great source of complex carbohydrates and fiber if you know which menu items to look for.

The drawbacks: The typical tortilla chips appetizer followed by an entrée with rice and refried beans can mean a lot of extra calories, especially with such large food portions.

Your eat-well plan: Start out with soft tortillas to dip in your salsa instead of fried chips. Salsa is packed with vegetables, and it's also a great option as a topping instead of sour cream or guacamole. Small choices make a big difference. For example, a bean burrito instead of a cheesy one, soft tacos instead of hard tacos (which are fried), and black beans instead of refried beans all cut down your fat intake considerably. Also, look for entrées with grilled meat, such as fajitas.

Menu tips: "Frito," which means fried, is a word you want to avoid. Look out for it on the menu—and in grocery store items.

Italian
The perks: With the right know-how, you can enjoy rich, traditional Italian flavors without a fat and cholesterol overload.

The drawbacks: Heavy cream sauces and cheesy pastas can pack in unwanted calories. Also, Italian restaurants are famous for large portions (read: lots of calories) that go hand-in-hand with family-style service.

Your eat-well plan: For your salad, pick vinaigrette or a light version of a creamy dressing. And steer clear of fried calamari or garlic or cheese bread. Look for meat that's grilled, or go meatless altogether and enjoy ingredients such as sun-dried tomatoes in your pasta instead. If you prefer meat, stick with lean chicken, fish, or shrimp. Some great dishes include linguine puttanesca, arrabbiata and chicken cacciatore, and gnocchi. Also, try cutting back to a half order of pasta to help combat larger portion sizes. Added bonus: You'll have delicious leftovers.

Menu tips: Sauce can make or break a healthier Italian meal. Alfredo is a white creamy sauce, and one you want to avoid if you're trying to keep it light. Red sauces such as Bolognese and pomodoro are vegetable-based, and a much better bang for your nutrient buck.