Mental Health
Nutrition
Eating Healthy at Ethnic Restaurants
Eating Healthy at Ethnic RestaurantsTranscript (page 1 of 2)Dining out presents several challenges to trying to eat healthy. But whether you’reeating Italian, Chinese, Mexican, or any specific ethnic food, the strategies tohealthy eating are all the same. Manage your portion size, eat whole or multi-graincarbohydrates, and you want to make sure these dishes are prepared in the healthiestway.To get more fiber when dining in Italian restaurant, for example, ask for selectionsmade with whole-wheat pasta. Look for dishes that use a tomato sauce, such as amarinara instead of a cream sauce, like alfredo or parmagiana. And remember portionsize.“One of the things I do when I go out sometimes is order meatballs and spaghetti,which is probably my favorite thing to eat. And tell them to pack up two-thirds totake home, and therefore I don’t have it sitting there. It’s very hard not to put yourfork back into a bunch of pasta.”If you prefer a Mexican restaurant, cut down on fat. Choose black beans prepared inwater instead of refried beans. Ask for a baked tortilla instead of having it fried. Ask forcheese, sour cream and guacamole on the side to limit portion size, and you may beable to choose brown rice instead of white.What about Chinese take-out? Order a broth-based soup to start. Ask for yourvegetables steamed. And many Chinese food restaurants have great selections thatinclude tofu and nuts, both healthy selections. Choose steamed rice instead of thefried rice specials. Chinese food may be particularly high in sodium, so if you arewatching your blood pressure pay attention to this when making your selections.Ask for your food to be cooked in light oil.If pizza is the family takeout meal of choice, select low-calorie toppings. Load up onvegetables instead of fatty meat toppings. They are low-fat while increasing nutrients.20% gradient meshYou could limit high-calorie cheese by ordering half the cheese, or maybe even nocheese. Today, some pizzerias offer whole wheat crust so there is no harm in askingwhat healthy options are available.healthclipsAnd skip the sides – unless it’s a salad.healthclipsJust as important as knowing how to recognize healthy dishes, it’s also importanthealthclipsto know what not to choose. And that’s not always easy. Read menus carefully tohealthclipsdetermine not only what’s in the dish, but how it is prepared.(cont. next page)4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10014_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient meshEating Healthy at Ethnic RestaurantsTranscript (page 2 of 2)To avoid choosing rich, fatty dishes, avoid the ones with these descriptive words: augratin, con queso, and parmagiana. These mean that the dish is either cheese-based,or covered in cheese; butter sauce, or buttered; thickened gravies and sauces, such asalfredo, Béarnaise, and Hollandaise; brown sauce; or those loaded with cream. Soysauce is not creamy, but is loaded with sodium.Stay away from anything fried, or deep-fried. These dishes are usually described ascrispy or extra crispy, battered, coated or breaded.Ask your server what healthy menu items they recommend.Making slight changes in the foods you eat, or how they are prepared, can makeeating ethnic foods more healthy and enjoyable for you.20% gradient meshhealthclipshealthclipshealthclipshealthclips4% gradient meshThis program is for informational purposes only. Publisher disclaims all guarantees regarding the accuracy, completeness, orsuitability of this video for medical decision making. For all health related issues please contact your healthcare provider.hc_gn_10014_98_en_t00002.pdf healthclips© Milner-Fenwick, Inc.5% gradient mesh
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