Does the spate of news about the high fat content of Chinese, Mexican, and Italian food have you resigned to a lifetime of low-fat yogurt and bland skinless broiled chicken? Well, read on. There’s hope for ethnic food lovers.
Real Ethnic Food — A Dieter’s Dream
Most ethnic foods are not high-fat in the lands where they come from. Chinese, Mexican, and Italian foods have been adapted to the American love of meat and fat. For instance, Italians dine mainly on fruits, vegetables, fish, and grains — using meat as a garnish, if at all. The Chinese eat meat only on special occasions — well-seasoned rice and vegetable dishes form the bulk of the Chinese diet, which gets only 15 percent of its calories from fat. Mexicans eat far less cheese than is served in restaurants in the United States.
A Matter Of Choice
When dining out, choose Chinese food that’s been steamed rather than fried. Ask for cheese on the side when ordering Italian, so you can sprinkle it on sparingly. The same goes for those rich cream sauces. Eating Mexican? Ask for plain black or pinto beans and soft tortillas instead of fat-filled refried beans and fried taco shells. In all cuisines, choose dishes low in meat and those that are steamed, broiled, or boiled, instead of fried and heavily-sauced foods.
Balance Out Rich Entrees
OK, you’re thinking, that pretty well eliminates my favorite entrees. If there’s a high-fat item on the menu you simply can’t resist, ask for a half order—or split an order with your dining partner. Make up the difference with steamed rice, pasta, bread, tortillas, or plain beans. When you do this, you’ll be doing exactly what the natives do — filling up on complex carbohydrates livened up with just a little rich food.
You can see that with a little knowledge and discrimination, you can tease your palate with nutritious foods from practically everywhere.
Buon gusto!
