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Restaurants are terrific convenience and dining out is an enjoyable activity. Dining in restaurants can contribute to overeating because the portion sizes are bigger than at home, and the foods are often prepared with fats and oils that you wouldn’t use at home. Oriental food is often very high in sodium as well.
Far Eastern style food is typically lighter in animal fats which makes it a healthy choice. Avoid foods that are breaded and deep-fried. Ask for fried food to be prepared in minimal oil. Since soy and teriyaki are high and sodium, be careful of dishes that use a lot of these soy sources of a lot of salt. Oriental and Far Eastern restaurants prepare many dishes that use a lot of fresh vegetables and ingredients. Meals that are steamed, grilled or lightly fried can be easy on the waistline. When possible order family-style, and order fewer dishes then there are people at the table. Sharing dishes allows everyone to sample a little of each dish, as the plates are passed around. The American Heart Association suggests avoiding foods that are fried and cooked in heavy oil and opting for fresh vegetables. Following are the suggestion for foods to avoid and food to consider when dining out in an Oriental or Far Eastern restaurants.
Chinese Food
Chinese food is one of the healthier restaurant foods. Choose dishes with lots of vegetables. Ask them to cook with less oil and to leave out the MSG. Since the dishes are quite large, order “family style” and divide the dishes.
Chinese Foods To Avoid
1. Egg drop soup
2. Egg Rolls
3. Fried wontons
4. Fried entrées
5. Fried meats
6. Dishes with cashews and peanuts
7. Fried rice
8. Sauces: Lobster, Oyster, Bean, and Soy.
Example of Healthy Chinese Food
1. Wonton or hot and sour soup
2. Steamed dumplings
3. Boiled, broiled, steamed entrées
4. Lightly stir-fried entrées
5. Entrées with lots of vegetables
6. Dishes with water chestnuts
7. Steamed rice
8. Sauces: Sweet and sour, plum, duck
Japanese Food
Japanese food is a great choice for a low-fat meal out. Japanese cuisine has plenty of rice and vegetables that are prepared in little or no oil. The portion sizes are smaller than most restaurant meals which make it lower in fat. Japanese food is often high in sodium, so be careful of the salt intake.
Japanese Foods To Avoid
1. Vegetable tempura
2. Shrimp tempura
3. Tonkatsu (breaded pork)
1. Steamed vegetables
2. Grilled shrimp
3. Vegetable sushi
4. Clear soup
5. Chicken Teriyaki (grilled)
6. Beef Teriyaki (grilled)
Vietnamese Food
Vietnamese food blends the Far East with French cooking.
Vietnamese Food To Skip
1. Fried shrimp toast
2. Fried spring rolls
3. Roast duck
4. Sweet and sour port
5. Curry Chicken
6. Coconut flan with caramel
1. Spicy and sour shrimp soup
2. Fresh spring roll
3. Grilled beef
4. Steamed fish
5. Lychee
Thai Food
Thai food tends to be fresh and spicy. Thai food is light on meats and sauces and has a lot of vegetables, noodles, and rice. Stick with the lighter stir-fried dishes and fresh entrées. Ask that MSG be left out.
Thai Foods You Should Skip
1. Fried spring rolls
2. Dishes with coconut milk
3. Curry chicken with eggplant
4. Red curry chicken
5. Fried rice
6. Fried banana slices
7. Coconut ice cream
1. Fresh spring rolls
2. Stir-fried dishes
3. Hot and sour soup
4. Pepper steak
5. Pad Thai
6. Steamed rice
7. Sweet sticky rice
8. Fruit ice
Indian Food
Indian food includes a lot of grains and is high in fiber. It uses a lot of legumes and vegetables, which is good. Unfortunately, much of the food is prepared in ghee (clarified butter) or is fried in coconut oil.
Indian Foods To Avoid
1. Stuffed and fried vegetable turnover
2. Braised meat in sauce
Best Delicious Indian Dishes
1. Crispy thin lentil wafter
2. Roasted chicken or beef
3. Vegetable curries
4. Vegetable dishes
5. Steamed rice
6.Whole wheat bread
When eating in restaurants, it is a good idea to cut down on portions by sharing meals with companions. Planning to take the leftovers home is another great way to avoid the temptation to overeat. Ask for a carry-out container at the beginning of the meal and put half, or more, of the meal into the container immediately, to prevent overeating. If this feels too awkward, divide the food on the plate in half and save it to put in the carryout container to take home. Eating out in an Oriental restaurant can be very healthy as well as enjoyable. Watch the portion sizes and the sodium and eat your way to good health.
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