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Healthier Eating Tips
Do you often find yourself eating on the run? Sometimes it's
hard to eat healthy when you need convenience. Here is a chart that should make
eating healthy and quick a little easier.
COOKING TERMS USED IN RESTAURANT MENUS
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High Fat |
Low Fat |
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Fried |
Steamed |
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Buttered |
Poached |
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Sautéed (in butter or oil) |
Broiled (w/o butter) |
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Creamed |
Roasted |
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Au gratin |
Baked |
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Scalloped |
Stir-fried |
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Marinated in oil |
Grilled |
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Braised |
In its own juice |
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Breaded |
Garden fresh |
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Basted |
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Casserole |
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IDENTIFYING LOW-FAT, HIGH-FIBER MENU SELECTIONS
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Choose Less Often |
Choose More Often |
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Chinese |
Sweet-and-sour pork; egg rolls; deep-fried items; fried rice; egg foo
yong; Peking duck. |
Stir-fried dishes (veg, chicken, or seafood); bean curd with mixed
vegetables; chop suey; moo goo gai pan; plain rice |
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Indian |
Dishes made with coconut milk and ghee (clarified butter); pooris and
parathas (fried breads). |
Dal (legume dish); vegetable curries; pilafs; tandoori chicken or fish;
chapatis (baked breads); raita (cucumber and yogurt). |
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Japanese |
Tempura, tonkatsu, torikatsu, and katsudon (deep-fried dishes). |
Chicken or fish teriyaki; tofu dishes; sashimi; sushi; "yaki-mono'
(means broiled); broth-based soups; udon (noodles); Japanese casseroles (nabe-mono);
noodles used in soups (nenrui). |
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Middle Eastern and Greek |
Kibbeh (lamb and butter); lamb; baklava; dishes made with phyllo dough;
spanakopita; tyropita; falafel. |
Shish kabob; couscous; pilaf; tabbouleh; tzatziki; plaki; pita bread;
Greek salad; dolma; imam bamaldi; bulgur. |
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Italian |
Veal scallopini or parmigiana; pesto sauce; cream sauces; meatballs,
lasagna; antipasto salads. |
Pasta with the following sauces; red or white clam, marinara, or
wine-based; chicken cacciatore; minestrone; Italian Ices. |
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French |
French onion soup; hollandaise, bearnaise, and bechamel sauces; au
gratin and creamed dishes; ris de veau, boudin; foie gras; quiches;
cassoulet; fondue; duck a l orange; tripe a la mode. |
Steamed mussels; salad, wine sauces; bouillabaisse; poached fish and
fish in papillote; coq au vin; poulet aux fines herbes. |
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Mexican |
Beef and cheese chimachangas; tacos; tostadas; guacamole; refried beans
made with lard; sour cream; flour tortillas; chips. |
Ceviche; seafood or chicken burritos; cabbage salad; salsa; rice; corn
tortillas, fajitas. |
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Vegetarian |
Cheese dishes; omelets; dairy products; nuts and seeds; deep-fried
foods. |
Steamed or stir-fried vegetables; salads; yogurt dishes; bean dishes;
pita sandwiches; vegetable soups; tofu dishes; fruit. |
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Cajun and Creole |
Deep-fried dishes; sausage; dirty rice; etouffee. |
Fish; shrimp creole; seafood jambalaya. |
BEST BETS IN THE FAST-FOOD LANE
Breakfast Tips
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Choose pancakes instead of breakfast
sandwiches such as egg,cheese, or sausage biscuits.
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Avoid croissants and biscuits. They are high in fat.
English muffins or bagels are a better choice. Order them dry. Ask for butter, margarine, or cream cheese on the side so that
you can limit the amount you use.
Lunch and Dinner Tips
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Avoid deep-fried chicken and fish. They are often
higher in fat than beef because the batter coating absorbs large
amounts of oil. Choose grilled types instead.
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Order sandwiches without mayonnaise or sauces that
are high in fat.
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Choose small, plain burgers and sandwiches. Ask for condiments such as lettuce, tomato, onion, pickles, catsup,
and mustard.
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Order pizza with vegetable topping instead of
sausage, pepperoni, ham, bacon, olives, or extra cheese. These are high in fat.
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Fill a baked potato with low-fat items from the
salad bar.
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Order low-fat milk, juice, iced tea, or diet soda
instead of a milkshake. Milkshakes are very high in fat (8 to 15 grams).
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Bring fresh fruit from home to round out a fast-food
meal.
Also see Tips on how to pack a healthy Brown
Bag Lunch
For additional healthy eating ideas and
recipes follow the link to the Southeastern Michigan Dietetic Association
web site.
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