healthy eating: ethnic foods
TRANSCRIPT
Healthy Eating: Ethnic Foods
Do you loveMexican food? Soul food? Chinesetakeout? Maybe ethnic foods are part of yourfamily's cultural history. Or maybe you just loveto eat foods from different places. Either way,these foods can be part of healthy eating.
Many dishes can be changed to lower theamount of fat, sugar, or salt. You can enjoytraditional foods while eating healthier too. Andethnic restaurants, such as Indian, Thai, orJapanese restaurants, often have a wide varietyof vegetarian choices you can try.
Tips for eating healthy ethnic foodsSoul food• Keep the greens. Cook collards and othergreens using chicken broth instead of porkfat. They taste delicious and are part of ahealthy diet.
• Lose the fat. Trim excess fat from meatbefore you eat it.
• Skip the sauce. Barbecue sauces and graviescan be high in fat, calories, and salt. Leavethem off your plate or use only a tiny bit.
Soul food cooking at home• Make macaroni and cheese withevaporated fat-freemilk and low-fator reduced-fat cheese. Try addingchopped onions for flavor insteadof salt.
• Use extra lean ground beef formeat loaf. Add lots of vegetablesand spices, such as onions, greenand red peppers, tomatoes, andgarlic.
• Cook skinless chicken breastsusing olive oil. Try a mix of currypowder, thyme, and other spicesfor flavor. Add some potato, onion,and scallion.
• Bake lean pork chops with the fattrimmed. Before baking, dip themin egg white and fat-freeevaporated milk. Cover withcornflakes, dry bread crumbs, andspices such as oregano. Try therecipe with fish or skinless chicken.
• Slice apples into a salad withcranberries, unsalted seeds ornuts, and low-fat vinaigrettedressing.
Latino• Skip the chips. Or eat only a small handful.Every chip has about a gram of fat in it. Havea few, and then push the basket away.
• Choose corn tortillas instead of flour tortillas.Corn tortillas have fewer calories and lessfat.
• Go easy on the cheese.
Latino cooking at home• Make beef enchiladas with corntortillas and lean beef. Add plentyof vegetables, such as onion,tomato, lettuce, and carrots.
• Use corn tortillas and skinlesschicken breast for tacos. Use onlya small amount of cheese.
• Make a veggie wrap with wholewheat tortillas, bell pepper, onionsauteed in canola oil, and avocadomixed with lime juice and cilantro.Top with low-sodium black beans,nonfat sour cream, and fresh salsa.
• For baked fish such as tilapia, mixchopped tomatoes, olives, garlic,and red onion with 2 tablespoonsof olive oil and a tablespoon of limejuice. Pour the mix on the fish andbake.
Chinese• Avoid sweet and sour. Most of these dishes,along with dishes like lemon chicken, havemeat that is breaded, deep-fried, and coveredwith sugary sauce.
• Have more vegetables. Ask your server formore veggies and less meat in your dish.
• Choose steamed, not fried. Fried rice has atleast double the calories of steamed rice.
Native American• Buffalo beats beef. Buffalo meat is generallyleaner than meat from cows.
• Fry less fry bread. You can make healthierfry bread by adding whole wheat flour to themix, cooking it in vegetable oil instead oflard, and making serving sizes smaller.
• Grow your own. Eating more fresh veggiesis always a good idea. By growing your own,you can eat the fruits and vegetables that area part of your own traditions.
A few more tips:• Middle Eastern. Stay with the starters.Appetizers like baba ghanoush and dolmasare low in fat. Make a meal out of thesehealthy starters.
• Creole. If you make your own red beans andrice, leave out the pork. You'll keep out lotsof fat.
• Japanese. Try the sushi. Most sushi is lowin fat and has lots of fresh ingredients. If youdon't want the raw fish, there are plenty thathave cooked fish or vegetables only.
• Vietnamese. Go easy on the sauce. Lots ofdipping sauces are high in fat or salt. Dunklightly, if you dunk at all.
• Italian. Use tomato sauce. It's the basis oflots of Italian food, and it's usually thehealthiest sauce on the menu. Eat it withpasta and without lots of cheese. Avoidcream sauces and fried meat.
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