Monday, March 11, 2013

National Nutrition Month.

The hubbs brought this cool fact sheet home from work-- the good people at Bon Appetit Management Company, who run the Cafe Bon Appetit (very impressive btw) at his 9-5 put it together to keep employees informed on their healthiest options, no matter which cuisine they choose.  It's nice to know that efforts are being made to provide super healthy options for folks to keep them feeling energized and well-fed while they chip away at their daily workload...
*Eat Right, Around the World*
"Celebrate National Nutrition Month this March by trying out new ways to Eat Right, Your Way, Every Day.  Here are some common foods from various cuisines to help you create healthy, delicious, and diverse plates."

Soul Food
Focus on:  Green leafy vegetables, cornmeal, grits, okra, chicken, small amounts of flavorful meat, sweet potatoes, paprika or other smoky chilis, peppers, shrimp, black-eyed peas, peas, onions, garlic and cassava.
Avoid:  Lard, oil, butter, fatty cuts of pork (bacon, pork belly, sausage), organ meats, gravy, fried foods, high sodium seasoning packets, waffles, regular biscuits.

Focus on:  Reinvented items such as meatloaf, mashed potatoes, mac and cheese, coleslaw, and pies so that they include more fruits and vegetables and less saturated fat, more vegetable sides and fresh herbs and spices.
Avoid:  Fatty cuts of beef (steak, ground beef), classic meatloaf, butter, cheese, cream-based mashed potatoes and soups, creamy salads, minimal vegetables, mayonnaise, bland seasoning and high fat pies.

Focus on:  Sti-fries, vegetables, (bok choy, broccoli, carrots, daikon, turnips, cabbage, peas), seafood, lean cuts of pork and chicken, colorful salads, curries with less coconut milk, tofu, small amounts of flavorful meat, brown rice and soba noodles.
Avoid:  Soy sauce and other high sodium and/or sugar sauces (fish sauce, hoisin), white rice and noodles, oil, crispy noodles, fried foods, high-fat curries and nut sauces, full-fat coconut milk.

Focus on:  Lentils, chickpeas, mung beans, spinach, tomatoes, cauliflower, other veggies, spices, whole grain dishes and breads like chapati.
Avoid:  Deep fried foods, high fat curries and oily dishes, white rice and breads (naan), multiple carbohydrates on one plate, full-fat coconut milks and heavy oil.

Mexican or Latin
Focus on:  Fresh vegetables and salsas with tomatoes, chilies, onions, cilantro, parsley, corn tortillas, grilled meats and fish, beans, avocado and whole wheat tortillas.
Avoid:  High fat meats (beef, pork), cheese, high sodium hot and other sauces, flour tortillas, lard, fried foods (chips, tortilla, tortilla bowls).

Focus on:  Tomatoes/tomato sauces, spinach/other greens, whole grains, olive oil, broth soups, salads, lean meat, seafood, mushrooms, garlic and onions.
Avoid:  White pasta and breads, creamy sauces, cheese, high fat meats, cured meats (prosciutto, salami) and butter.
I find this list to be a simple, but logical guide to smart choices when it comes to different ethnic cuisine.  While out and about this weekend, we even found ourselves adhering to these basic tips when ordering in restaurants just to give ourselves a little healthy edge.  Never hurts to give it a shot!

Many thanks go out the folks at for sharing this information.



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