It’s no secret that restaurant meals can contain copious amounts of oils, fats and salt, and are served up in oversized portions. Here’s the dish on how to navigate through a menu of your favorite cuisine and come up with a healthy meal that won’t weigh you down.

Mexican.

When your taste buds take you South of the Border, your best bet is to order soft tacos, chicken fajitas or a beef enchilada. Go easy on the cheese, sour cream and guacamole. Use antioxidant-rich salsa instead, and you’ll have yourself a healthy meal. Be wary of football-sized burritos, cheesy quesadillas and taco salads, which can easily ring up 800-1,000 calories each!

Healthy bites: At Baja Fresh, the Bare Burrito rocks. You’ll get a tortilla-less burrito served in a bowl, with chicken, rice, grilled veggies and pico de gallo. Qdoba’s Naked Taco Salad, with chicken or shrimp, is a winner, too. Or try the roasted chicken enchilada at Brickell’s upscale Rosa Mexicana.

Chinese.

Chinese food can deliver loads of calories, thanks in part to oil, greasy noodles and deep-fried breading. It can also load you up with sodium, if you don’t choose carefully. For starters, ditch the crunchy fried noodles that traditionally come with the meal. Go for a bowl of hot and sour soup, which is light and filling, albeit a bit salty. Then dig your chopsticks into sizzling chicken with vegetables, or shrimp with broccoli. Stir-fry dishes, which generally have more veggies and lean protein, make for lighter Chinese fare, but portions can be hefty. Share a dish to keep fat and calories in check. Steer clear of lo mein, mu shu dishes and deep-fried entrees like honey chicken. Also go easy on the hoisin, black bean and brown sauces, as this is where the salt and oil can really add up. And, of course, steamed rice beats the fried stuff.

Healthy bites: At P.F. Chang’s, try the ginger chicken with broccoli, or the Cantonese scallops, both of which can be paired with brown rice for a calorie-conscious meal. The Wok of Seven Seas, a mix of shellfish cooked in a red wine marinade, will keep you lean over at Tony Chan’s Water Club — or try the Seafood Sizzling Wa Ba, or the Moo Goo Gai Pan, at New Chinatown.

Japanese.

Japanese cuisine is easily one of the healthiest, with its focus on seafood, rice and vegetables. Healthy starters here include the edamame, miso soup, tuna tataki and the salad with ginger dressing (avoid the higher-fat miso dressing). Follow with a meal of assorted sashimi and a side of brown rice, or try a California roll wrapped in fresh fish (rainbow roll), and you’ll have a meal that’s really nutritious. Chicken yakitori skewers, and soba or udon noodle bowls are healthy choices for non-sushi-eaters. Watch out for hand rolls made with cream cheese or spicy mayo, as well as fried tempura and katsu entrées, as these can really pack calories.

Healthy bites: Try Matsuri for their vegetable salad appetizer, and the top choice: chirashi bowl with brown rice. At Sushi Siam, the Yakisoba noodle and vegetable bowl with chicken, or the Beauty and the Beast roll (half eel, half tuna) are good eats.

Thai.

Many Thai dishes are prepared using light ingredients and less oil, with aromatic spices and seasonings to add flavor without heaviness. It’s easy to get a healthy meal here. For appetizers, skip the higher-fat Pad Thai and fried spring rolls and opt for papaya salad or Tom Yum Koong soup instead. Go for sweet and sour chicken, beef basil, garlic shrimp or squid; or try a whole steamed fish for a light and healthy entree. Beware of curry dishes, which are laden with highly saturated coconut milk, and loads of calories. Always ask for whole-grain brown rice instead of white rice, and aim for a tennis-ball sized portion of it.