Good Taste / September 2006
Eating Ethnic
Going out for Chinese, Italian or Mexican food is a great American pastime, but the three most popular types of ethnic foods in the US also have the most dietary pitfalls, according to the most recent issue of Consumer Reports. Favorites like General Tso’s chicken, fettucine alfredo and enchiladas with beans and rice may have more saturated fat, calories or salt than what is recommended for an entire day. Deep fried dishes like Kung-pao chicken, breaded veal parmagiana and chimichangas heap on the fat grams and calories.
For Chinese takeout or eat in, Consumer Reports recommends steamed dishes or those with light sauces like garlic, black-bean, soy or wine sauce instead of sweet and sour, duck sauce or orange sauces. Dishes with vegetables and not just meat are better choices than the fried chicken, sweet and sour dishes or spare ribs.
At Mexican restaurants, they say to ask for sour cream and cheese on the side-or skip it altogether. Extra salsa is a healthier choice, plus salsa is low in calories and adds great flavor. Choose chicken or shrimp fajitas over beef and black beans over refried ones.
Generous portions -that’s Italian!-so diners may want to share with a friend or order side portions of pasta with marinara, clam or Bolognese sauce. Primavera dishes feature fresh vegetables and are much lower in fat and calories than the Fettucine alfredo or eggplant parmigiana.
In addition to the three standard, All American choices, CR suggests more intercontinental culinary experimentation. Most Asian dishes are packed with disease fighting vegetables, plan proteins and fiver. Mediterranean cuisine uses heart healthy olive oil and legumes. Indian food draws heavily on vegetables, legumes and flat breads. Plus, it’s also rich in spices like cayenne and turmeric, which has been linked to reduced risk.
Greek food features lots of healthful ingredients, like olive oil, nuts, chickpeas, fava beans eggplant and dried fruit. Greek food also includes an abundance of seafood. American restaurants tend to lean toward the heavier ground meat casserole dishes like moussaka and pastitsio, but roasted or grilled fish or meat and vegetable skewers are better choices for the health conscious.
Japanese food abounds with healthful choices, from fresh fish to soybeans and seaweed salad. Most restaurants have the low sodium version of soy sauce available on request to cut down on high sodium consumption. Thai food offers plenty of vetables as well and is lighter overall than Chinese, with a variety of salads and many flavorful dishes that don’t include noodles or rice.
Overall suggestions for any region or nationality being served include selecting clear soups, like lemongrass or gazpacho over the cream soups and always asking for sauces on the side. For Chinese and Asian dishes, dip the chopsticks or the fork in the sauce, instead of pouring it over the food. Steamed dumplings and steamed rice are healthier options than their fried counter parts.
Healthy eating can be an international adventure, the chance to experiment freely in the best of taste.
Based on information in Consumer Reports On Health, September 2006, published by Consumers Union, an independent nonprofit organization.
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