Chinese and Japanese meals focus on vegetables, rice, and noodles. But Asian foods are often stir-fried or deep fat fried with large amounts of oil, soy sauce, and monosodium glutamate (MSG), which can add a lot of fat and sodium. When enjoying Asian food, remember these tips to keep fat and sodium levels down:
- Order plain or steamed rice or noodles, rather than fried versions.
- Look for dishes that are roasted, simmered, steamed, or stir-fried (with little or no oil).
- Ask for no added MSG in the meal. (It is loaded with sodium!)
- Choose vegetarian dishes for your meal.
- Ask for sauces on the side or for a smaller amount to be added to food.
- Don’t be afraid to enjoy the fortune cookie. A single fortune cookies has just 15 calories and 0 grams of fat.
Lesson Contents
I. Eating Out Smart: Introduction
II. Eating Out Smart: Beware of Cooking Terms
III. Eating Out Smart: Fast Food Facts
IV. Eating Out Smart: Good Eating Out Choices
- a. Eating Out Smart: Breakfast
- b. Eating Out Smart: Sandwiches
- c. Eating Out Smart: Soups and Salad Bar
- d. Eating Out Smart: Main Dishes
- e. Eating Out Smart: Snack Foods
- f. Eating Out Smart: International Cuisine
- g. Eating Out Smart: Italian Foods
- h. Eating Out Smart: Mexican Foods
- i. Eating Out Smart: Asian Foods
V. Eating Out Smart: Summary
VI. Eating Out Smart: References
