Monthly Food Bites–September 2005

Ethnic Eating

Traveling around the country used to mean a chance to experience regional cooking. Today, many of the roadside restaurants in this country are chain restaurants. Those that are ethnic, have been “Americanized”. Still…you can get a sense of the variety, taste and flavor from different cultures by eating in ethnic restaurants. Eating “on the road” can be healthy eating…or not! If you want to make healthy choices, keep in mind the following guidelines:

• Focus on how food is prepared and served. Request that main dishes such as meat, poultry, fish and tofu are broiled, grilled or baked rather than fried or sautéed.
• Sauces can add flavor…and lots of calories, sodium and fat. Ask for sauces to be served on the side.
• Portion sizes can be tricky. If the servings seem large, eat slowly and bring home a “doggie-bag”.
• Be willing to try unfamiliar foods…that’s what ethnic eating should be about.

Mexican food

The staples include healthy foods such as rice, beans, avocado and lean meats. The down side of Mexican foods is that they can be prepared with lard and fried. Also, portions can be very large. To create a healthy meal, choose gazpacho, black bean soup, tortilla soup or a Mexican salad with jicama as an appetizer. Soft tacos are not fried and Fajitas can be grilled. Request sour cream or cheese on the side. Traditional Mexican foods including salsa, pico de gallo, rice and beans can accompany any meal. Share larger items such as Mexican pizza and overstuffed burritos.

Chinese food

When Chinese foods are served in this country they can be swimming in high calorie sauces or deep-fried but the foundation of Chinese foods remains healthy: steamed rice, lean meats, tofu and veggies. We tend to overeat in a Chinese restaurant because we order several dishes to share and loose track of portions. To make healthy choices order soup or steamed dumplings as an appetizer and avoid fried spring rolls, egg rolls or fried dumplings. Entrees such as stir-fried or Szechuan style beef/chicken/pork with Chinese veggies and steamed rice are healthy choices. Explore the wide variety of delicious Chinese veggies including snow peas, bok choy and bamboo shoots. Don’t forget to finish the meal with Green tea…now a healthy addition to any cuisine.

Thai food

Thai food tends to be simply prepared using interesting and delicious spices to create wonderful tasting food. Staples are fish, chicken and lots of vegetables. Avoid anything prepared with coconut milk or fried. If sauces are used, you might want to ask the server to “go light” in case you are unfamiliar with the ingredients used. Good choices are soups, most salads, and main dishes prepared with lean protein and vegetables. Pad Thai, a staple in the Thai cuisine, may include more oil than considered healthy to use, but as an occasional treat, it’s worth trying.

Japanese food

Japanese foods offer many interesting and different foods and methods of preparation. If raw fish is handled properly, it is a nutritious choice. Avoid tempura or fried foods. Start with soups or seaweed salad, both high volume, low calorie choices. When ordering sushi, avoid those including fried ingredients or cream cheese. Sashimi, cooked dishes such as teriyaki and sukiyaki, and steamed vegetables and dumplings are healthy items to choose.

Indian food

Traditionally, Indian meals include a balance of six tastes: sweet, sour, salty, spicy, bitter and astringent. When trying to appeal to less sophisticated tastebuds, Indian restaurants may use cream and let the sweet and salty prevail. But don’t miss out on the real stuff. The intricate blends of spices add flavor without fat. Try and include dals, which are legume based dishes, naan,a delicious Indian bread, raita which are salads with shredded veggies and vegetable curries.

Italian food

Americanized Italian cuisine is a staple these days, but if you stumble upon some authentic Italian food, you will know it! Delicious olive oil will be drizzled on salad, breads and pasta. This is way different than drowning salads in commercially prepared dressings. Pastas remain the core of meals, and even if it’s not whole wheat, small portions should be included with crushed tomatoes or red sauces. Broiled and grilled fish and meat are popular, too. And…finish the meal with a small scoop of real gelato!

Greek

Greek food offers up many healthy dishes. Heart healthy olive oil is at the base of many marinades. Many of the main dishes will be broiled or steamed rather than fried. Shish kabob are generally portion controlled and plaki (broiled fish with garlic and tomato sauce) is very simple and delicious. Dolmas are stuffed vegetables and can be eaten as a main course or side dish. Tzatzkik, a dressing made with yogurt, garlic and cucumbers is eaten alone or used as a sauce on pita sandwiches. The traditional and popular Greek salad and Tabouli have made their way into many mainstream American menus. They remain good choices.

Top 10 Ethnic Foods to try

Can healthy eating and college life go together? Absolutely! Get the nutrition facts you need in the book Eating Well on Campus by Ann Litt, M.S., R.D., L.D.

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