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Tipsheet
Eating Healthy with Ethnic Foods

The new National Heart, Lung, and Blood Institute Obesity Guidelines recommend trying different ethnic cuisines to give yourself a taste treat 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 food

Chinese

  • Steamed
  • Jum (poached)
  • Kow (roasted)
  • Shu (barbecued)
  • Steamed rice
  • Dishes without MSG added

Italian

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

Mexican

  • Spicy chicken
  • Rice & black beans
  • Salsa or Picante
  • Soft corn tortillas


Source: The National Heart, Lung, and Blood Institute in cooperation with the National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health.

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