Home > Food > Planning Healthy Meals > Ethnic Cuisine > Ethnic Cuisine: "The Good, the Bad, and the Ugly"
|

Ethnic Cuisine: "The Good, the Bad, and the Ugly"

Japanese Food

The Japanese have perfected low-fat cooking with food-preparation methods that require little or no oil. Highlighting rice, vegetables, soybean-based foods, and small quantities of fish, chicken, and meat, these meals are artistic, healthy, and, best of all, delicious. What's more, once you master the art of using chopsticks, Japanese dining can be a lot of fun. The one drawback is the high-sodium marinades and traditional sauces, which include soy and teriyaki. Ask your waiter whether low-sodium soy sauce is available—and if it isn't, dilute the regular with some water.

Include Avoid

*Miso soup (soybean-paste soup with tofu and scallions)Vegetable tempura (battered and fried veggies)
*Steamed vegetablesShrimp tempura
*Fish and vegetable sushiEel and avocado rolls
*Sashimi (raw fish served with wasabi and dipping sauce)Tonkatsu (breaded pork cutlet)
*Hijiki (cooked seaweed)Fried dumplings
*Oshitashi (boiled spinach with with soy sauce)Fried bean curd
*Yaki-udonOyako domburi (chicken omelet over rice)
*Yakitori (skewers of chicken)Chawan mushi (chicken and shrimp in egg custard)
*Su-udonYo kan (sweet bean cake)
*Sukiyaki 
Sushi and sashimi (pieces and rolls) 
*Yellowtail, *tuna, *salmon, *crab, and *shrimp 
*Edamame 
*Nabemono (a variety of casseroles) 
*Yosenabe (seafood and veggies in broth) 
*Miso-nabe 
Shabu-shabu (sliced beef, vegetables, and noodles) 
*Sumashi wan (broth with tofu and shrimp) 
*Chicken, fish, or beef teriyaki 
Steamed rice 

Mexican Food

If your taste buds cry out for hot and spicy, Mexican food is probably high on your list of favorites. Unfortunately, some typical dishes on a Mexican menu can send you straight to nutrition jail. On a positive note, Mexican food can be healthy, especially because many dishes are high in complex carbohydrate and fiber; you just need to manage the menu. For example, those fried tortilla chips can be addictive. If you typically gobble down three baskets before your food even arrives, get them off the table. Stick with cheeseless entrees that include beans, rice, and grilled chicken or fish, and use plenty of salsa in place of high-fat sour cream and guacamole. (Although guacamole made from avocado is unsaturated, it still has a lot of fat.)

Include Avoid

*Gazpacho Tortilla chips
Corn tortillas with salsa Nachos with cheese
*Chicken fajitas Chorizo (sausage)
Enchiladas Carnitas (fried beef)
*Camarones de hacha (shrimp sautéed in tomato coriander sauce) Refried beans
*Arroz con pollo (chicken breast with rice)Quesadillas with cheese
Cheeseless burritosBeef tacos
*Grilled fish or chicken breastBurritos with cheese
Frijoles a la charraBeef and cheese enchilada
Borracho beans and riceChimichangas
*Soft chicken tacoSour cream and guacamole
Chicken burrito (no cheese)Sopapillas (fried dough with sugar)
Chicken tostadaFrozen margaritas and piña coladas
*Salsa, pico de gallo, and cilantro
*Jalapeño peppers
*Ceviche (raw fish cooked in lime or lemon juice)


Next: Page 4 >>
|

Excerpted from The Complete Idiot's Guide to Total Nutrition © 2005 by Joy Bauer. All rights reserved including the right of reproduction in whole or in part in any form. Used by arrangement with Alpha Books, a member of Penguin Group (USA) Inc.

To order this book visit the Idiot's Guide web site or call 1-800-253-6476.


highlights

Vote Now for the Children's & Teen Choice Book Awards
Voting is open now through May 3 for the Children's and Teen Choice Book Awards — the only national book awards program where the winning author, illustrator, and books of the year are selected by young readers. Encourage your child to vote for his favorites today!

Find Today's Newest & Best Children's Books!
Looking for newly released books for your child? Try our new Book Finder tool to search for new books by age, type, and theme, and create reading lists for kids!

8 Products to Help Your Family Go Plastic-Free
How can you minimize your family's exposure to harmful chemicals and lessen your impact on the environment? Try swapping out some of your everyday plastic products with these non-plastic alternatives.

Registered for Kindergarten — Now What?
Wondering what to do now that you've signed your child up for kindergarten? Try our award-winning Kindergarten Readiness app! This easy-to-use checklist comes with games and activities to help your child build essential skills for kindergarten. Download the Kindergarten Readiness app today!

stay connected

Sign up for our free email newsletters and receive the latest advice and information on all things parenting.

Enter your email address to sign up or manage your account.

Facebook icon Facebook icon Follow Us on Pinterest

editor’s picks