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WHAT
TO EAT
in Restaurants
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Nutrition
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Mexican Food
Rice and
Beans, typical
accompaniment to many entrees, they are a source of
complex carbohydrates and eaten together, make a
complete protein. Choose whole black or pinto beans,
which are low in fat and high in fiber, over refried
beans, which are often made with lard. Corn tortillas
contain calcium. Salsa is naturally fat free and high in
vitamin A and C and contains the phytochemical lypcopene,
which may help prevent cancer.
Best Food to
Order:
Appetizers: black bean soup ( without sour cream or
cheese), gazpacho, tortillas with salsa -
Entrees:
chicken, shrimp or vegetable fajitas, chicken
burritos,
soft tacos made with chicken or fish, arroz con pollo
(chicken with rice), vegetable enchiladas
(prepared without cheese) - Dessert: rice pudding
Pitfalls:
garnishes such as cheese, sour cream or guacamole add
lots of fat; request salsa instead. If you can't resist,
go for the guacamole (rich in vitamin E) which is more
healthful than the dairy products, stay away from all
fried appetizers. Portions tend to be large, share a
dish if possible. |
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Chinese Food
Chinese cuisine tends to
treat meat as a flavorful condiment with vegetables and
grains the focus of the meal, most entrees pack almost
the entire food pyramid in one plate. Compared
with most other cuisines, it is low in saturated fat.
Choose brown rice if available.
Best Food to
Order:
Appetizers: hot and sour soup, wonton
soup, steamed
vegetable dumplings - Entrees: Szechuan prawns or
chicken, shrimp or chicken in garlic sauce, steamed
whole fish, stir fried chicken, shrimp or scallops with
vegetables, braised prawns or steamed chicken -
Dessert:
litchi fruit
Pitfalls:
breaded and fried meats, fried rice, fried appetizers,
Chinese meals are high in sodium, so avoid adding soy
sauce. |
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Italian Food
Tomatoes, especially
those cooked into a sauce are loaded with lycopene,
which may protect against some form of cancer. Italian
food relies on two health-promoting staples: garlic,
which may lower cholesterol and boost immune system
function and Italian parsley, a good source of
beta-carotene and other antioxidants. Much of the
cooking is done with olive oil, which is high in
monounsaturated fat and good for your cholesterol level.
Best
Food to Order: Appetizers: minestrone
soup, pasta e
fagioli (broth based soup with pasta and beans), grilled
calamari, grilled eggplants - Entrees:
linguini with red
or white clam sauce, pasta with marinara sauce,
pasta
primavera (with tomato based - not cream sauce), grilled
fish with lemon and capers, chicken or veal piccata -
Dessert: Italian ice
Pitfalls:
all cream sauces, parmigiana dishes (breaded, fried and
with cheese) pepperoni and Italian sausage (very high in
fat and sodium). Portions tend to be large, so share a
dish if possible |
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Japenese Food
This cuisine relies
heavily on soybean based foods, which are rich in health
protecting phytochemicals, as well as seafood, which is
often low in fat or contains heart healthy omega 3 fatty
acids. Glazes and sauces tend to be based on broth, soy
sauce or rice wine, they are usually low in fat and
garnishes such as ginger and seaweed are good for your
health. Cooking techniques, steaming, grilling and
broiling involve small amounts of fat.
Best
Food to Order: Appetizers: edamane
(steamed soy beans), miso soup, grilled
vegetables and tofu, seaweed salad - Entrees:
teriyaki (chicken or fish, stir fried at the
table), sukiyaki (chicken or beef marinated, then
grilled or broiled), sushi or sashimi, udon
(broth with noodles, vegetables, tofu, chicken and/or
seafood) - Dessert: fresh fruits
Pitfalls:
raw fish can contain bacteria and parasites, so go to a
reputable restaurant and ask how often the fish is
delivered and prepared (daily is the answer you want to
hear). Avoid any fried dishes like tempura. Lots of high
sodium ingredients. |
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