Tipping the Scales
By Jennifer DeBoer Roark, RD, LD
Nutrition
Portland Downtown Office
THE THINNER SIDE OF ETHNIC FOOD
In our food-friendly region, you don't have to travel far to enjoy food from all over the world - just head to your neighborhood Mexican, Italian or Chinese restaurant. Take care, however, that you don't bring home unwanted souvenirs, such as excess calories, sodium and saturated and trans fats.
Here are some tips to help you make smart, healthful choices at your favorite ethnic spots.
Mexican food - best bets
Stick with seafood, chicken or vegetable-based dishes such as fajitas (with no more than two tortillas), grilled fish tacos or chicken tacos (with soft corn or flour tortillas). Avoid fried taco shells, and tell the server to skip the free tortilla chips before the meal. Hold the sour cream, cheese and high-sodium rice - use a dab of heart-healthy guacamole and some salsa, instead.
Compare
Bean and cheese burrito with chicken.................... 970 calories
Vegetable and cheese burrito................................. 580 calories
Baja-style (no cheese or sour
cream) taco with chicken........................................ 230 calories
Italian food - best bets
Start with a mixed green salad or a cup of minestrone soup. Order baked, broiled or grilled fish or chicken. Think of pasta as a side dish, not a main course, and order whole-wheat pasta if it's available. Choose lower-fat sauces such as primavera, marinara or marsala, rather than alfredo or other cream sauces. If you're ordering pizza, choose thin crust with lots of veggies, and ask them to hold half the cheese.
Compare
1 slice deep-dish pepperoni and sausage..................... 300 calories
1 slice thin-crust ham and pineapple.......................... 150 calories
1 slice thin-crust green pepper,
onion and mushroom.................................................. 130 calories
Chinese food - best bets
It's hard to avoid sodium at Chinese restaurants, but you can avoid excess calories and fat. Look for dishes that feature vegetables (and ask for extra veggies) instead of meat or noodles. Try salad rolls instead of fried egg rolls. Choose lightly stir-fried dishes and avoid breaded, battered or deep-fried foods. Keep in mind that many Chinese entrees dish out 1,000 to 1,500 calories, and that's before the side of rice (at 200 calories per cup), so split an order!
Compare
General Tso's chicken............................................... 1,300 calories
Chicken with black bean sauce................................. 700 calories
Wonton soup (1 cup)................................................. 100 calories
Enjoy your culinary adventures, but order wisely.
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