Long Island is known for its diverse cuisine options because of the many different cultures who live there. Luckily, you can enjoy foods from around the globe and still meet your health goals! Check out these quick tips to learn how:
Italian:
- Focus on baked or grilled fish and seafood to increase omega-3 fatty acid consumption which is optimal for brain and heart health.
- Limit sauces such as alfredo and carbonara because they’re high in calories and fat. Traditional tomato sauce is the best option because it is2 made with healthier ingredients.
- Ask for grated cheese and salad dressings to be served on the side so that you can control the amount you add.
Chinese:
- Select lean protein as it’s lower in saturated fat. Examples include tofu, roasted pork without the fat, steamed chicken, and baked fish.
- Limit meats and vegetables described as fried or crispy because of the added fat.
- Add steamed vegetables to increase fiber intake.
- Try lower-sodium sauces such as low sodium soy sauce to decrease sodium intake.
Japanese:
- Try brown rice instead of white rice to increase fiber and whole grain intake.
- Limit tempura rolls (which are battered and deep fried) because of the additional fat.
- Try low-sodium soy sauce and limit spicy mayo to decrease calories.
- Add vegetables such as avocado, cucumber, or carrots to sushi rolls to make your meal more colorful.
Greek:
- Choose grilled meat options to lower saturated fat content.
- Carbohydrate-containing foods such as rice, pita bread, and potatoes should take up only ¼ of your plate. This will help to control blood glucose levels for those living with diabetes.
- Dried fruits, jams, and compotes contain more sugar. Fresh fruits are a better option when available.
Mexican:
- Choose whole wheat flour tortillas instead of hard shells which are fried.
- Select healthier condiments such as salsa, guacamole, and yogurt-based dressings.
- Consider trying boiled beans instead of refried beans since they are more nutrient-dense.
- Choose healthy fats such as olive oil instead of coconut oil. Olive oil is high in monounsaturated fat, while coconut oil is high in saturated fat.
Indian:
- Beans are considered a carbohydrate and protein. They should take up ¼ of your plate when eaten with meals.
- Frying foods is a popular preparation method, Choose steamed dishes when possible.
Cuban:
- Select dishes that are baked instead of fried to decrease fat content.
- Candied ripe plantains are a popular dessert. Choose fresh fruit as a sweet treat when possible, or use a healthier cooking method for plantains, such as grilling or baking them.
Thai:
- Grilled and baked preparation methods are healthier, compared to fried.
- Rice and noodles are popular and should be take up ¼ of your plate. This helps to improve blood glucose levels for those living with diabetes.
- Limit yellow bean paste, shrimp base, and fish sauce due to their high sodium and sugar contents. Low-sodium soy sauce is a good option.
Please visit https://www.eatrightstore.org/product-type/brochures-handouts/diabetes-guide-to-enjoying-foods-of-the-world-single-copy for more healthy tips and strategies for dining out.
All Blogs are written by Professionals in the fields of Nutrition, Human Development and Diabetes.