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Healthy Weight Tip : Tipsheet-Eating Healthy Ethnic Food

Ask your server how the menu items are prepared. Healthy substitutions like using a red sauce instead of an Alfredo (white, creamy) sauce in Italian dishes are easy to make.

Eating Healthy Ethnic Food

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Trying different ethnic cuisines to give yourself a taste treat is possible while counting calories and fat. Many ethnic cuisines offer lots of low-fat, low-calorie choices.

So if you want to eat healthy and still have lots of different choices, take a taste adventure with ethnic foods. Here’s a sample of healthy food choices (lower in calories and fat) and terms to look for when making your selection:

Chinese

  • Zheng (steamed)
  • Jum (poached)
  • Kao (roasted)
  • Shao (barbecued)
  • Steamed rice
  • Dishes without MSG added

Italian

  • Red sauces
  • Primavera (no cream)
  • Piccata (lemon)
  • Sun-dried tomatoes
  • Crushed tomatoes
  • Lightly sauteed
  • Grilled

Mexican

  • Spicy chicken
  • Rice and black beans
  • Salsa or picante
  • Soft corn tortillas
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