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A Better Way To Eat
Healthy eating should not be complicated! Our “Eating Lighter – Eating Smarter” program can offer you easy alternatives to the most common meal choices. You don’t have to deny yourself the pleasures of your favorite dishes or search for special resources to adopt better eating habits. In most cases, a few small adjustments in your pantry and cooking techniques can make all the difference. You will be surprised how quickly the savings in unnecessary and unwanted calories and fat add up. If you already have established healthy eating habits, reducing your portion sizes may be all that is required. Read more »
Just a Few Small Changes…
Whether your goal is to lose weight or you just want to feel more fit and energetic, choosing the right foods and preparing them with smart cooking techniques is key. Of course, there is no “one-fits-all” method. For instance, in order to lose one pound of weight per week, an energy deficit of only 500 calories per day is required. Really!
Each of the following chapters, Breakfast, Lunch, Dinner, Snacks and Beverages, provides you with easy-to-follow, practical ideas how you can shave off calories and fat without losing out on taste and texture. Often, a few small changes you hardly notice can do the trick…
Breakfast
Home Made
On the Go
Sunday Brunch Out
Hotel Continental
Office Meeting
Lunch
Home Made
On the Go
Business
Special Occasions
Healthier Choices
Dinner
Home Made
TV Dinner
Pizza Night
Dining Out
Calorie Conscious
Snacks
Beverages
Hot Beverages
Milk
Sodas
Fruit Drinks
Alcohol
Restaurant Food Ratings
Ordering from a restaurant menu can be confusing and sometimes even intimidating experience. Some restaurants pride themselves in listing their items in foreign languages in keeping with the style of food they’re serving, e.g. French, Italian, Chinese. Others overwhelm their clientele with long and detailed but sometimes meaningless descriptions of the ingredients and cooking techniques that go into their dishes. It shouldn’t be that way. Menus should be self-explanatory and give you simple and clear guidance in finding the foods you like – period. Instead of filling pages and pages with fancyful descriptions of their unique culinary creations, restaurateurs should offer factual information about the ingredients they use in terms of calorie and fat content as well as whether the chef uses health-conscious cooking techniques. With this in mind, I have written several articles in this section of my blog named “Dining Out” guidelines.
The following listing of “Restaurant Food Rating” symbols should help you find some information that really matters next time you eat out, whether you get a quick bite at a burger joint around the corner or enjoy a multi-course gourmet extravaganza in a five star palace. Bon appetite!
The Healthier Choice symbol represents foods that are less caloric, are lower in fat and contain no or less cholesterol.
The High in Calories symbol indicates that these foods are typically high in calories and perhaps in fat as well.
The High in Fat symbol stands for fatty foods and may also indicate that these foods are high in calories and perhaps cholesterol.
The Meat or Poultry symbol points to foods that consist of meat products such as beef, pork, lamb, game and poultry.
The Mostly Vegetarian symbol indicates that these foods are plant based, but may also include fish, eggs, milk, pasta and other non-meat products.
The Processed Ingredients symbol says that most ingredients used here are processed, as opposed to fresh ingredients prepared from scratch.
The Mostly Fresh Ingredientssymbol indicates that most ingredients used in these meals are fresh and are prepared from scratch and do not come ready-made, pre-packaged, frozen or in cans.
The Imported or Exotic Foods symbol identifies foods that are not locally grown and are not indigenous to the North American continent.
The Domestic Foods symbol represents foods that are locally grown and are indigenous to the North American continent.
Eating Lighter Equals Eating Smarter
Healthy eating should be a pleasurable experience. Eating right does not have to be boring or leave your taste buds out in the cold. If you feel deprived, you will not enjoy your food, no matter how beneficial it may be to your health. The good news is that even small changes in your meal planning can add up to big calorie savings.
Let’s take a look at what you can do to get all the nutrients you need and shave off unnecessary calories. By cutting back just 500 calories a day from your regular food intake, you can achieve an average weight loss of one pound a week!
And Yes, Size Does Matter
When it comes to serving sizes, bigger is not necessarily better. Yes, you have to watch your portion sizes, no matter what kind of food you eat! Studies to the subject have shown time and again that portion sizes have increased substantially both inside and outside the home. “Value sizing” gives you more food for your money. The problem is that too many of us consumers increase in size as well.
To give just a few random examples: According to the Journal of the American Medical Association, the average portion sizes of many food items have increased over the last twenty years by
• Hamburgers: 23%
• A dinner plate of Mexican food: 27%
• Soft drinks: 52%
• Snack food (e.g. potato chips, pretzels, crackers): 60%
Portion Sizes Anyone Can Understand
Determining portion sizes can be tricky. How big is “medium sized”? Is there a difference between a small piece of bread and a small piece of cheese. How many serving sizes are in a jar, a can, a bag? Do you know how to read Nutrition Facts labels and what they say about serving sizes? To make things a little easier, you can find some good examples about portion sizes anyone can understand on this blog.
Variety, Moderation and Balance
Plan your meals ahead of time instead of following your impulses in the supermarket aisle. Make a shopping list and lay out your daily or weekly nutritional map. Variety makes meals more interesting and helps to ensure a balanced diet. Keep in mind that the human body needs more than forty different nutrients every day for good health.
There are hardly any “forbidden foods” in the garden of healthy eating, however, consumption in moderation is the real key. Balance is as equally as important. For better information, you can consult with the United States Department of Agriculture (USDA) Food Guide Pyramid.
It is also important that you familiarize yourself with a few basic scientific facts about food related issues such as calories, fats (there are different kinds), cholesterol, etc.
Compare and Save
Even people who recognize the need to make better lifestyle choices for themselves can find it difficult to stick to their good intentions. For instance, it can be hard to maintain a healthy diet or fitness regimen when you travel or have your routine interrupted for any reason. Finding nutritious food that can be quickly prepared may not always be easy. After a long work day, it can be too much effort to prepare a meal from scratch.
The meal comparisons below offer realistic and easy to follow alternatives to the most common meal choices. You don’t have to deny yourself the pleasures you get from your favorite dishes or search for special resources to adopt better eating habits right now. In most cases, a few small adjustments can make all the difference. You will be surprised how quickly the savings in unnecessary and unwanted calories and fat add up. See the sample below how meal plan comparisons work or go directly to all Meal Plan Comparisons »
Sample Meal Plan Comparison
 |
|
|
| At Home Breakfast – French Toast and Bacon | ||
 Instead of this… |
Calories | Fat (g) |
| French toast, 2 slices, made with 2 medium eggs |
335 | 18 |
| Butter, 2 pats | 72 | 8 |
| Syrup, regular, 1/4 cup | 209 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Bacon, 2 medium slices | 252 | 26 |
| Total | 893 | 52 |
|
|
|
 Try this… |
Calories | Fat (g) |
| French toast, 2 slices, made with egg whites or egg substitute |
253 | 7 |
| Syrup, low-cal, 1/4 cup | 115 | 0 |
| Strawberries, sliced, 1/2 cup | 25 | 0 |
| Turkey Bacon, 2 slices | 68 | 5 |
| Total | 461 | 12 |
|
|
|
 Total savings: 432 calories and 40 grams of fat |
||
Dining Out – Going Out on China Town
Chinese restaurants typically name their dishes after the regional cooking styles of China (e.g., “Szechwan”). Many feature the same standard ingredients, such as soybeans, vegetables, rice, and noodles.
Appetizers often include crispy fried noodles with fried cuts of meat. They can be high in fat and calories as well as toppings like wonton strips, cashews, peanuts, and eggs. The Paper Wrapped Chicken is very popular. Although it is deep-fried, the paper seals out most of the oil and lets the chicken steam in its natural juices. But be careful, the ingredients besides the chicken and cabbage are inherently high in fat and sodium. Steamed Dumplings are a better choice.
Soups make good starters. Generally they contain leaner and better cuts of meat. If made with fresh broth, they are typically low in sodium. A poorer choice is Sizzling Rice Soup because the rice is deep-fried, boosting its fat content.
Many entrées are fried and coated with a sauce, making them full of sodium and fat. Wok-cooked items are preferable. As with Moo-Shu, for example, no oil at all is needed, since the vegetables provide enough moisture for cooking. Ask the chef to omit oil, salt, or soy sauce whenever possible. Choose steamed over fried rice and mix with the juices from your entrée dishes. When ordering combination dishes, ask for larger portions of vegetables than meats.
The customary orange segments and fortune cookies at the end of your meal are good dessert choices. By contrast, almond cookies are much higher in fat and therefore not recommended. As for the deep-fried ice cream…? Better pass.
Chinese Restaurant Menu
Appetizers
Spring Rolls
(Fresh vegetables and meats wrapped in a cornstarch wrapper and fried)
Crispy Wontons
(Minced meat folded into a small cornstarch wrapper and fried)
♥ Paper Wrapped Chicken
(Diced boneless chicken wrapped in foil and fried)
♥ Steamed Dumplings
(Vegetables and meat wrapped in a cornstarch dough and steamed)
Soups
♥ Wonton Soup
(Small meat filled wontons in an aromatic chicken broth)
Sizzling Rice Soup
(Deep-fried rice poured over a rich broth with vegetables and meats)
Hot and Sour Soup
(Sour and spicy vegetable based soup thickened with cornstarch)
♥ Imperial Soup
(Pork, chicken, prawns, and vegetables in an aromatic chicken broth)
Entrées
General Tso Chicken
(Cornstarch battered chicken, fried and tossed in a spicy dark sauce, sometimes with cashews)
Lemon Chicken
(Filets of chicken breast, battered, fried, and served with a sweet, lemon-flavored sauce)
Sweet and Sour Pork
(Battered and fried pork with a sweet red sauce with diced pineapple)
♥ Szechwan Pork
(Spicy, cuts of pork with water chestnuts, scallions, and bamboo shoots)
♥ Moo-Shu
(Stir-fried vegetables wrapped in a rice flour pancake, add meat)
♥ Prawns with Snow Peas
(Prawns steamed in a white sauce with fresh snow peas)
Desserts
Deep-fried Ice Cream
♥ Fortune Cookies
Almond Cookies
Dining Out – Making the French Connection
French cuisine can be quite seductive from the start with its exquisite hors d’oeuvres and first courses. Indulge with caution since many are known to be rich in fat and high in cholesterol. Crudités and Oysters on the Half Shell are classics without much to regret. Instead of aïoli sauce, a lighter (and equally tasty) choice is mignonette, a mixture of red wine, vinegar, and shallots. Pâté, made of fatty meats, is for “sinners” only. Limit yourself to a bite or two, if you can.
When you order French Onion Soup, work around the cheese to lower fat intake. Vichyssoise is traditionally made with heavy cream. Salad Niçoise, on the other hand, offers great nutritional benefits. Protein from fish, olive oil, vegetables, and egg make for a delicious and healthy combination. Watch quantities and have dressings on the side.
Except for the Cassoulet, most of the entrées listed here are fairly healthful choices. Coq au Vin and Bouillabaisse are served with wine-based sauces, keeping them light. Grilled Fresh Fish and Tournedos au Béarnaise are both high in protein and low in fat. You can reduce the fat content in the béarnaise and hollandaise sauces by replacing the butter with lemon, white wine, or a small amount of quality olive oil. Zucchini Provençal is an excellent accompaniment for any entrée.
Crème Brulée is a delicious but rich dessert. Fresh berries are better, provided you go easy on the toppings. A good choice is the Soufflé, which mostly consists of egg whites. Ask to replace the Crème Anglaise with the Fresh Berries and Grand Marnier Liqueur, which has virtually no fat. Try to pass up the cheese platter. Good luck!
French Bistro Menu
Hors d’oeuvres
Escargot
(Snails sautéed in garlic butter and parsley)
♥ Crudités
(Assorted fresh vegetables usually served with aïoli (garlic mayonnaise))
Pâté Maison
(A satiny smooth, well-seasoned ground meat preparation served with toasted baguette)
♥ Oysters on the Half Shell with Mignonette
(Fresh shucked oysters served with a sauce made of red wine, red wine vinegar, and shallots)
Soup & Salad
French Onion Soup
(Caramelized onion soup topped with toasted bread and Gruyère cheese)
Vichyssoise
(Cold soup made from potatoes and leeks)
♥ Salad Niçoise
(Fresh greens, grilled sardines or tuna, fresh tomatoes, cured olives, potatoes, and a boiled egg)
Entrées
Cassoulet
(Confit duck, sausage, and white beans in a casserole, topped with buttered breadcrumbs)
♥ Coq au Vin
(Chicken, vegetables, and bacon cooked in red wine and fresh herbs)
♥ Bouillabaisse
(A provençal fish and shellfish stewed with white wine, onions, tomatoes, garlic, and saffron)
Tournedos au Béarnaise
(Tenderloin cuts of beef sautéed quickly and served with a tarragon scented butter sauce)
♥ Grilled Fresh Fish
(Fish grilled and served with a variety of sauces, mostly hollandaise)
Desserts
Crème Brulée
(Eggs, cream, and vanilla cooked slowly to a custard, then topped with sugar and broiled)
♥ Fresh Berries and Grand Marnier Liqueur
(Seasonal berries splashed with Grand Marnier liqueur)
♥ Soufflé
(Egg whites and sugar whipped and baked, served with crème anglaise)
Artisan Cheese Plate
(Fresh and aged cheese served with bread, dried fruit, and nuts)
Dining Out – My Big Fat Greek Dinner
Whole grains, fish, vegetables, olive oil, and fruits are at the base of traditional Mediterranean diets. Greek restaurants make abundant use of these ingredients, sometimes too generously.
A Greek meal is a leisurely event. Appetizers are offered on small plates, allowing you to sample from a vast variety of foods. Spinach, olive, and feta fillings add distinct tastes and go with many dishes. The ground meat in the Keftethes makes for a higher fat content than other choices. Try the Tzatziki, a thick, creamy yogurt dip with diced cucumbers, fresh dill, and garlic. It offers a good protein/fat ratio. Grilled Sardines are delicious seafood starters and an excellent source of protein and omega-3 fatty acids. Dolmas is a traditional staple. A vegetarian stuffing is preferable to meat.
If you like red meat, perhaps the best choice would be the Roasted Loin or Leg of Lamb. Both are relatively lean, and roasting does not add too much fat. A healthier entrée choice is the light Grilled Swordfish. Oil dripping into the fire of the open grill adds a great smoky aroma. Moschari Kapama beef is a good bet for the heartier appetite. Chicken Kapama, chicken breast simmered in tomato sauce and herbs, is a less fatty yet tasty alternative.
Many entrées include Pilafi-style rice and steamed vegetables. Get plenty of both, but ask that no butter or oil be added. Steamed Spinach is better than spinach sautéed in oil or fat.
If you must try Rizogalo or Baklava for dessert (and many say you do), split them with someone, or just taste a few bites. Sorbet is always a good dessert and, of course, fresh fruit is an easy decision.
Greek Taverna Menu
Appetizers
Spanikopita
(Spinach and feta cheese wrapped in phyllo dough)
Keftethes
(Tiny meatballs braised in tomato sauce)
♥ Tzatziki
(Yogurt and cucumber dip with walnuts)
♥ Grilled Sardines
(Fresh sardines marinated with olive oil and thyme)
♥ Dolmas
(Grape leaves stuffed with bulgar wheat and green onions)
Entrées
Kokkinisto
(Braised lamb in tomato sauce)
Moussaka
(Eggplant slices layered with ground beef, béchamel, and cheese)
Roasted Loin of Lamb
(Lean loin of lamb roasted and thinly sliced)
Roasted Leg of Lamb
(Seasoned and roasted leg of lamb)
♥ Fresh Swordfish
(Grilled fresh swordfish)
♥ Chicken Kapama
(Skinless chicken breast simmered in fresh tomato and herbs)
Moschari Kapama
(Braised beef with rice pilafi or vegetables)
Desserts
♥ Sorbet
(Fresh fruit frozen in the manner of ice cream)
♥ Fresh Fruit
(A selection of common and exotic fresh fruit)
Rizogalo
(Greek rice pudding)
Baklava
(Layered phyllo dough with honey and walnuts)
Dining Out – Sizzling Tandoori
India has a great variety of culinary traditions. From the north, we get mildly seasoned rich and comforting flavors; from the south, exotic tastes and fiery hot spices.
Fried Jhinga Tikka and Pakoras are the classic appetizers. Nan bread and Pappadum (the crispy lentil wafers) are served with every dish. They are fairly low in fat and delicious when baked in a Tandoori oven. They’re even better when you dip them in Raita and Sambal sauces. The traditional Lentil Soup, low in fat and cooked with fresh broth, is your healthiest choice.
Although many Indian entrées favor vegetables and rice over meat products, significant amounts of fat are often added in the cooking process. Ingredients such as ghee (clarified butter), cream, whole milk yogurt, and coconut milk add up quickly to a high fat content. If at all possible, ask to substitute fresh chicken broth for coconut milk. Curried Chickpeas are a good choice when stewed in broth, but not when finished with coconut milk. Lamb Dhal is a satisfying meat entrée that has less fat. Tandoori Chicken, Prawns or Vegetables are usually prepared with pungent spices. They are served with a yogurt and cucumber sauce that gives you a bit of a break when the food gets too hot. Seekh Kabob, the skewered lamb rolls grilled over charcoal, are spicy and low in fat. Machhli Afghani is a delicious fish dish cooked in the Tandoori oven.
The flavorful Basmati rice goes with almost any of the sauces and stews, but it is high in carbohydrate and should be enjoyed in moderation.
Gulab Jamun, like most Indian desserts, is very appealing to those with a sweet tooth. No shortage of calories and fat here! Kulfi is about as fatty as traditional ice cream. Kheer is a better choice, unless you are on a low carbohydrate diet. Fresh fruit is available in many exotic varieties. Go for the mango. Namaste.
Indian Restaurant Menu
Appetizers
♥ Nan Bread
(Traditional leavened bread baked in a Tandoori oven)
♥ Lentil Soup
(Brown lentils cooked in chicken broth with vegetables and spices)
Pappadum
(Baked lentil wafers served with yogurt and cucumber dip)
Jhinga Tikka
(Well-seasoned shrimp patties, breaded and fried)
Pakoras
(Fritters stuffed with vegetables or chicken)
Entrées
Curried Lamb, Chicken or Vegetables
(Lamb or chicken pieces stewed in yellow curry and coconut milk, served with Basmati rice)
Curried Chickpeas
(Chickpeas stewed in chicken broth and yellow curry paste, finished with coconut milk)
♥ Lamb or Vegetables in the Style of Dhal
(Lamb pieces stewed with lentils (dhal), tomatoes, and spicy seasonings)
♥ Tandoori Chicken, Prawns, or Vegetables
(Chicken or prawns rubbed with Tandoori seasonings and cooked in a Tandoori oven)
♥ Seekh Kabob
(Skewered rolls of lamb with aromatic hot spices, grilled over charcoal)
♥ Machhli Afghani
(Fish filet flavored and cooked in a Tandoori oven)
Desserts
Kulfi
(Mango flavored ice cream)
Gulab Jamun
(Deep-fried dough)
Kheer
(Basmati rice cooked with milk, then chilled, served with sliced almonds)
♥ Fresh Tropical Fruit
(Exotic fruits served with unflavored yogurt)
Dining Out – When In Rome…
Italian food is at the center of the Mediterranean diet. Its major components are pasta, vegetables, low fat dairy products, and olive oil. Italians also enjoy a great variety of seafood. If you can’t resist your Calamari Fritti, ask for it lightly sautéed and pass up on the aioli to avoid excessive fat. A salad (Caesar or other) for starters adds fiber to a meal. Watch your dressings. Garlic Bread dipped in olive oil – yummy! (Better not.) Minestrone Soup is good, especially when prepared in-house from fresh ingredients. If it’s Pizza, try the one that’s loaded with fresh vegetables and extra tomato sauce, but no cheese. Yeah right! You tell the kids that!
Unfortunately, all pasta dishes are high in carbohydrates, and creamy Fettuccini Alfredo is the worst of the bunch. A Marinara or Clam sauce has a lower fat content. Try splitting a pasta dish – they’re often too large for one person anyway.
Leaner entrée choices are Grilled Fresh Fish, chicken, and meats, except sausages and sautéed items, such as Saltimbocca and Scaloppine. Most entrées come with vegetables, pasta, or polenta. Ask for pasta and vegetables to be served plain or with just a little Parmesan cheese sprinkled on top. If you have Risotto, skip the butter and the cheese.
Biscotti and Sorbetto, both low in fat, are good dessert choices. Panna Cotta is tolerable, but Gelato and Tiramisu contain all of the usual suspects.
Italian Ristorante Menu
Appetizers
Crispy Calamari
(Deep-fried calamari (squid) with aïoli (garlic mayonnaise))
Caesar Salad
(Hearts of romaine and crunchy croutons with a creamy anchovy and lemon dressing)
Garlic Bread
(Toasted slices of Italian bread with garlic, butter, and cheese melted on top)
♥ Minestrone Soup
(A thick soup that generally contains pasta, beans, and vegetables in a robust tomato broth)
Pizza
(A round, thin yeast dough topped with tomato sauce and cheese and selected toppings)
Entrées
Penne Bolognese
(Quill shaped pasta with a hearty meat and tomato sauce)
♥ Spaghetti Marinara
(Thin pasta tossed with a garlic and tomato sauce and topped with Parmesan cheese)
♥ Linguini Alla Vongole
(Thin, flat pasta with olive oil, garlic, white wine, and fresh clams)
Fettuccini Alfredo
(Wide ribbon pasta with a rich Parmesan cream sauce)
♥ Grilled Fresh Fish
(Grilled fresh fish, served with fresh vegetables and polenta)
Risotto
(Italian rice stirred with chicken stock and flavored with braised meats, cheeses, vegetables)
Desserts
♥ Biscotti
(Dense, twice baked low fat cookies)
♥ Sorbetto
(Italian ice made mostly from fruit purees)
Gelato
(Italian ice cream made with whole milk and eggs)
Tiramisu
(Ladyfingers soaked in espresso and brandy, and layered with mascarpone and cocoa)
♥ Panna Cotta
(Vanilla flavored milk thickened with gelatin and served with a fruit puree)
Dining Out – Sushi for Starters
Sushi bars have undergone an enormous surge in popularity both in Japan and abroad. Traditional Japanese sushi dishes are largely based on raw fish. Contemporary cooking styles are distinctly more westernized.
Sunomono, a traditional appetizer, is a tiny portion of cucumber, cabbage, or other vegetables. Boiled soy beans, known as edamame, are low in fat and high in protein. Soybean-based Miso Soup is popular but high in sodium (sorry about that!). Use salad dressings sparingly when they are made of sesame oil. Good substitutes are lemon or rice wine vinegar.
Entrées come complete or à la carte. It can be fun to create your own meal of many small dishes – plus, you can control your food intake better (or so you think). If you are not crazy about fish, get the Teriyaki Grilled Chicken or Beef. The cuts are lean and residual fat gets drained into the grill. However, Teriyaki glaze is high in sodium. If at all possible, ask that it be used lightly or even left off altogether.
Sashimi or Sushi – what’s the difference? Both use raw fish. One is just sliced fish; the other comes with seasoned rice. Both are nutritionally beneficial. Both are high in protein, but Sushi has more carbohydrate than Sashimi. Your best choices of fish are tuna, salmon and octopus. Be aware that some fish contain toxins, such as mercury. Some Sushi rolls have avocado, mayonnaise and cream cheese added. No need for that.
If you have the Green Tea Ice Cream, split one with a friend. Fresh fruit is always a better dessert choice (and sometimes it comes for free with the check).
Sushi Bar Menu
Appetizers
Shrimp Tempura
(Battered and deep-fried shrimp)
♥ Edamame
(Boiled and salted whole soybeans)
♥ Miso Soup
(Soybean soup with tofu and green onions)
♥ Sunomono
(Thinly sliced cucumbers with sweetened vinegar, garnished with crab)
Entrées
Tempura – Vegetable or Shrimp
(Batter dipped and deep-fried cuts of vegetables or prawns)
♥ Sashimi Dinner
(Chef’s assortment of raw fish)
♥ Sushi Dinner
(Chef’s assortment of Sushi)
♥ Teriyaki Dinner (Chicken, Beef, or Fish)
(Grilled chicken, beef, or fish glazed with a sweet and salty sauce)
Other Specialties
♥ Maguro
(Fresh tuna)
♥ Sake
(Thinly sliced salmon)
♥ Tako
(Boiled and thinly sliced octopus)
♥ Unagi
(Broiled freshwater eel, topped with a sweet sauce)
California Roll
(Crab in mayonnaise, avocado, seaweed, and rice in a roll)
Spicy Tuna Roll
(Fresh tuna with a spicy mayonnaise, rolled with seaweed and rice)
Desserts
Green Tea Ice Cream
♥ Orange Segments
Dining Out – Fiesta Mexicana
Authentic Mexican food is hearty yet healthy. Its traditional ingredients are fresh, lean, full of vegetables, cornmeal, and salsas. Modern, westernized versions have brought large amounts of fats and sodium to the table. That is unfortunate. In the United States, Mexican restaurants are known for their huge portions, excessive amounts of cheese, and liberal use of lard and fat.
A seemingly innocent basket of Tortilla Chips and Salsa contains significant quantities of fat, sodium, and calories. A Guacamole Dip typically contains plenty of calories and fat. Ask for warm corn tortillas instead, and keep to the salsa, rather than the guacamole. Both Nachos and Quesadillas are made with copious amounts of cheese and meat, which makes them high in fat. The traditional Ceviche is much leaner and a good source of protein to boot. Pico de Gallo is an excellent appetizer salad. Don’t let it get ruined with too much dressing that boosts calories and fat. Use fresh salsa as a dressing, but no sour cream.
Tacos, Taquitos, Burritos, and Chile Rellenos are all deep-fried. Some contain more than a day’s worth of fat. See if the Chile is grilled over a fire, instead of fried. Tamales stuffed with vegetables are preferable to the ones with meat. Fajitas have lean cuts of chicken, beef, or prawns, usually seared. If they are sautéed, more oil will be added. When ordering grilled chicken, be sure to have the skin removed. Most entrées are served with beans, rice, and tortillas. Beans are a great source of fiber. Boiled pinto or black beans are better than refried ones, which are cooked in lard. Spanish Rice is high in carbohydrates and somewhat oily. Corn tortillas have less fat than those made with flour.
Fruit Ice has lots of sugar added, but is refreshing and nonfat. If you crave something creamier, Flan is a good choice. Deep-Fried Ice Cream and Buñuelos have both a high fat content from cream, batter and oil, plus added sugar and drizzled honey. ¡Hasta la vista!
Cantina Mexicana Menu
Appetizers
Salsa and Tortilla Chips
(Chopped tomatoes, onions, and jalapeños, with warm tortilla chips)
Guacamole
(Fresh avocado mashed and combined with chilies, limes, and salt)
Nachos
(Tortilla chips topped with meat, cheese, refried beans, guacamole, and sour cream)
Quesadilla
(Flour tortilla filled with cheese and meat, topped with guacamole, sour cream, and salsa)
♥ Ceviche
(Fresh fish and shellfish marinated with chilies, lime, and sea salt)
♥ Pico de Gallo
(A salad of jicama, cucumber, and melon, dressed with dried chilies and lime juice)
Entrées
Tacos and Taquitos
(Corn tortillas stuffed with various meats, served with lettuce, cheese, beans, and rice)
Burrito
(A large flour tortilla filled with beans, meat, cheese, salsa, sour cream, and guacamole)
Chile Relleno
(A deep-fried pasilla chile filled with cheese)
♥ Tamales
(Corn meal filled with meat, cheese, or vegetables, wrapped in cornhusks and steamed)
♥ Fajitas
(Thinly sliced lean cuts of beef, chicken, or prawns, quickly seared with onions and peppers)
♥ Grilled Chicken, Beef, and Fresh Fish
(Fresh cuts of meats grilled over an open fire and served with rice, beans, and flour tortillas)
Desserts
♥ Mexican Fruit Ice
(Whole fruit pureed with water and sugar, then frozen)
Deep-Fried Ice Cream
(Vanilla ice cream dipped in batter and deep-fried to a golden crisp)
Buñuelos and Vanilla Ice Cream
(Fried flour tortillas topped with cinnamon sugar and vanilla ice cream)
♥ Flan
(Custard topped with creamy caramel and often served with fruit)
Dining Out – Thai for Two
Thai cuisine is based on intense flavors of sweet, sour, salty, and hot, using such ingredients as lime, fish and oyster sauce, lemon grass, herbs, and chilies. On the rich side, many recipes call for coconut milk, peanut sauce, and other peanut products.
Many appetizers include fried dishes. Pla Muk Yang and Pla Kung, grilled, marinated squid and prawns, are considerably lighter in fat. Satay is good, especially if you can get the chef to hold the peanut sauce and serve fresh lime instead.
Thai salads, such as Larb and Yum Yai, come with a choice of chicken, prawns, beef, or pork. Choose wisely.
If the ingredients are listed in detail, you can ask that items such as peanuts, cashews, mayonnaise, boiled eggs, and wonton skins be held. Tom Kha Gai is a coconut milk based soup to be remembered for hours (extra high in fat and calories). Tom Yum Gai, by contrast, is a broth based combination of Asian mushrooms and lemon grass. The result is a light, low fat, and flavorful soup.
Almost all entrées feature coconut and peanut-based sauces and oils. Pad Thai, for example, has peanuts plus sesame and canola oils. Black Cod Yang, cod fish cooked in a banana leaf, offers a much better alternative. Pra Ram Pak is a great vegetarian dish (if you go easy on the peanut sauce). Kung Pad Priaw Wan is better when sautéed rather than deep-fried. Ask how it is prepared – you may have a choice. Steamed rice is preferable to Thai Fried Rice, which is sautéed in oil.
Deep-Fried Bananas for dessert are unfortunately laden with fat and carbohydrates. I suggest you take the Fresh Tropical Fruit – many Thai restaurants offer an exotic selection including mango, papaya, and pineapple.
Thai House Menu
Appetizers
Po Pia Taud
(Vegetables wrapped in rice paper and fried)
♥ Pla Muk Yang
(Fresh squid grilled and then tossed with lime juice, lemon grass, and spicy red chilies)
♥ Pla Kung
(Fresh prawns grilled with lime juice, lemon grass, mint, and chilies)
Satay
(Marinated beef or chicken, grilled on skewers, and served with a spicy peanut sauce)
Soups and Salads
♥ Larb
(Ground pork with green onions, lemon grass, and lime juice on lettuce)
♥ Yum Yai
(Prawns or chicken, tomato, and cucumber, wrapped in a lettuce leaf with hard boiled eggs)
Tom Kha Gai
(Chicken and coconut milk soup with Asian spices)
♥ Tom Yum Gai
(Mushrooms and sliced chicken in a lemon grass and kaffir lime leaf broth)
Entrées
Pra Ram Pak
(Steamed vegetables and firm tofu, served with a spicy peanut sauce)
♥ Black Cod Yang
(Spice marinated black cod, wrapped in a banana leaf and grilled)
Kung Pad Priaw Wan
(Fresh prawns sautéed with green bell pepper, pineapple, and sweet and spicy tomato sauce)
Thai Fried Rice
(Rice sautéed with raisins, peanuts, eggs, and onions, served with prawns, chicken, or beef)
Pad Thai
(Glass noodles served with tofu, dried shrimp, boiled eggs, bean sprouts, and ground peanuts)
♥ Steamed Rice
(Short-grained rice steamed in a rice cooker, sticky and hot)
Desserts
Deep-Fried Bananas with Honey
(Batter coated bananas topped with honey, served with coconut ice cream)
♥ Fresh Tropical Fruit
-
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Timi Gustafson R.D. is the
perfect companion on your
journey to a healthy lifestyle.- Understand the connection between your personality
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calorie intake. - Overcome weight problems once and for all.
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without losing the taste.
- Understand the connection between your personality
-
