Piercing blue waters, beautiful fresh seafood, and an abundance of hummus (my favourite) − this is what I imagine it would be like eating in Greece. I hope to find out one day soon but, for now, I enjoy the restaurants that bring me as close to that experience at their table.

Greek is another delicious culture that has an array of flavour experiences, from light, delicate dishes to rich, deeper dishes. Along with this variation is also a range in caloric experiences. Here is where you will discover how to keep Mediterranean fare as part of your healthier and lower-calorie lifestyle.

Healthy Greek Food Option Strategies:

1) Spread sparingly
Greek restaurants are well known for all of their delicious spreads. Dips such as hummus, tzatziki, skordalia, melitzanosalata are all made from healthy ingredients, but that doesn’t mean they are free from calories and fat. Half a pita and a couple of tablespoons of each of these can have you at 300 calories or more before the entrée is even presented.

My suggestion: Put it on your plate. Instead of dipping bread into each of the dips, put a dollop of each on a plate so you are aware of how much you are having OR opt out all together and save the sauce for your entrée.

2) Have it on a stick
Souvlaki is the Greek version of a shish kebob, marinated meat and/or vegetable on a skewer. Doesn’t sound so bad, right? Right. But, choose wisely, because there are some heavier meat choices.

My suggestion: Choose the chicken kebob if you are dieting. It is your leanest option in comparison to the higher fat lamb, beef and pork options.

3) Free yourself from feta
Cheese is a staple item in Greek cuisine. Feta is especially popular and does have its benefit. It is lower in fat than some other cheeses like cheddar, but it can still have a pretty big impact on a meal.

My suggestion: Feta cheese has a lot of flavour, so a small amount will go a long way. If you are having it as an accompaniment to your dish, you won’t need it ALL, so push some of it to the side or ask for less. Also, opting out of those cheesy main dishes such as spanakopitakia, for example, would be a really great saver.

4) Choose sea over land
Lamb and beef are two of the three staple proteins. Fish is the third, and the best of the three choices. If it is not a lean cut of beef, you are most likely going to exceed a moderate number of calories. Fish is much lower in fat and if it carries any, it is the heart-healthy unsaturated kind.

My suggestion: Choose seafood or chicken. If you decide on beef, choose a lean cut like eye of round roast, sirloin tip, top or bottom round roast/steak, or top sirloin. If lamb is your choice, try the lamb shank or leg of lamb. Keep in mind, though, that all of these choices will STILL have more fat than their counterparts.

5) Don’t go crazy for carbs
Like another Mediterranean cuisine, Italian, the Greek cuisine does have its fair share of carbohydrates. It may not be the focus of the dish, but they are still there in the form of rice, potatoes, filo dough, and pitas.

My suggestion: Choose one, if any. A pita or a side of rice can run you up 50 grams of carbs and 300 or more calories. That is more than half your meal! Take half a serving and save it for the part of the dish with a lot more of the enjoyable flavour.

6) The classic gyro may not be your hero
Beef or lamb stuffed into an extra large pita with sauce dripping from the sides may sound like heaven, but when it’s all said and done it can run you up to 800 calories or more. And that is without the sides of rice and fries that it comes with.

My suggestion: Stick to a chicken gyro if it’s offered, opt for the sauce on the side, and add a salad next to it instead of fries or rice. Also, souvlaki (skewered and grilled meat) is a great alternative. Again, just pay mind to the sauces and sides.

Healthy Greek Food Comparison

Here is a way to make the night out a well-deserved, healthy one.

* To better calculate your calories, consider dowloading this app on your smartphone: www.myfitnesspal.com

For a little perspective, here is what a moderately portioned meal might look like from each of the menus:
The left column is the average caloric intake for an entire day and, has more fat than anyone needs! The right column tones it down quite a bit but still is a little too high for a meal unless you are very active. To clean it up even more, make a choice – wine, appetiser, or dessert. Next time you are out, take a little more time to peruse the menu. I guarantee you will be feeling pretty good about your choice!

* Christy Maskeroni RD, works privately as a yoga instructor, registered dietician, and personal trainer. Previously, Christy was the director of nutrition at CLAY Health Club & Spa as well as a master trainer, yoga instructor, & SUP instructor for seven years. She holds a Master of Science in Nutrition and Applied Physiology from Columbia University, Teachers College and is a registered dietitian and certified personal trainer through NASM. Christy believes that the key to long-term health and enjoyment is through an integration of lifestyle components including good food, enjoyable exercise, and healthy stresses. She has contributed to several local and national publications and is an active member of several professional networks that keep her tapped into her variety of interests including integrative nutrition, culinary arts, and sports dietetics. For more visit www.builtlean.com