Enjoy Various Cuisines In A Healthy Way
Posted by admin on Jul 25, 2011 in Food & Recipes | 0 commentsA few weeks ago, I wrote about eating away from home in a general sense. We are a mobile society and eating out seems to be one of the main factors that throw people off track. I’m using this week’s blog to provide more specific information about the healthier choices with various cuisines.
CHINESE: Chinese food is very popular in the midwest with several Chinese restaurants in each city. Chinese food can be quite high in fat. If your family insists on eating Chinese, here are a few healthier choices:
* Choose entrees with lots of veggies such as Chop Suey or Moo Goo Gai Pan, Lo Mein with vegetables or Moo Shu chicken. Look for menu items that are described as lightly stir fried rather than sautéed or ask that they be prepared with little oil. Avoid food that are deep fat fried such as egg rolls, crab Rangoon, fried shrimp or chicken wings. Order steamed, stir-fried or broiled chicken and fish dishes. Try edemame shells for an appetizer. And watch your portions!
FRENCH: Try to keep things simple here. Watch out for rich sauces. Choose dishes prepared with wine sauces such as bordelaise rather than butter, cream, or egg yolk are a better choice. Avoid French Onion Soup, pate’s and duck–all are high in calories, salt and fat. Ask your waiter if the dish is in a sauce and how it is prepared. Choose from the lighter “Nouvelle cuisine.”
ITALIAN: This type of cuisine can come loaded with fat and calories, but if you are careful, you can include choices suitable for a healthy diet. Remember pastas aren’t “fattening;” it’s the sauces that top them. Choose marinara, marsala or red clam sauce and avoid Alfredo sauces! Large portions of pasta can be loaded with calories so split an entree! Avoid pasta stuffed with meat/cheese. Other good choices are Pasta Primavera, minestrone soup or chicken piccata. You may consider ordering the appetizer portion of pasta for your entree–the portions are usually adequate. When ordering Pizza, select toppings that are lower in fat like Canadian bacon, ham or grilled chicken. Avoid sausage, pepperoni and hamburger as well as extra cheese. Choose thinner crust pizza topped with veggies and ask for half the cheese. Add a vegetable salad and keep portion sizes to just a few pieces of pizza.
JAPANESE: Low fat choices include broth-based soups, fish or chicken teriyaki, sukiyaki, and stir fried vegetables. Avoid fried foods such as tempuras, fried dumplings and deep fried chicken and pork. Look for “yakimono” which means broiled. Don’t forget to request sauces on the side.
MEXICAN: Mexican food has a reputation for being high in fat and sodium but only when fried and smothered in cheese. Try chicken fajitas, arroz con pollo, bonelss chicken with rice, or dishes made with chicken, seafood, vegetables, rice or beans. Avoid selections with ground beef and those with cheese sauces (special sauces), fried tortilla shells and high fat fare such as enchiladas and chimichangas, conqueso, nachos and refried beans. Get sour cream and cheese sauces on the side. Use salsa for flavor. Oh yes, and limit the chips!
STEAK AND FAMILY RESTAURANTS: These can be healthy choices if you can control your portion sizes. Order luncheon cuts of steak which are smaller (4-5 ounces) and request that they be broiled without added fat. Choose lean cuts such as London broil, filet mignon, flank, round or sirloin steak. Ask for your baked potato to be served dry or with toppings on the side. Enjoy the fresh vegetables and fruit on the salad bar but watch out for the creamy salads. Go easy on the salad dressing or choose fat free varieties. Avoid fried meats, all you can eat buffets and look carefully at the ingredients in salad entrees; they aren’t always a healthy option. Split a wrap with a family member and get a side salad or steamed veggies on the side instead of fries.
For more detailed information on other cuisines, check out this link from the American Heart Association.
